3 Not-So-Obvious Reasons to Sleep More!


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  • Learn why sleep increases your will-power
  • Know why sleeping more makes you less susceptible to sweet cravings.
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Need to Drink More Water? Aim to Pee More!



This article was written for Health Gym in Bath by yours truly (Malachi). Below are the 3 practical tips I give to drink water. If you would like to read more, click the link just below the 3 tips outlined!

“OK, what should I do to drink more water?”

  1. I’m glad you asked. Here are my 3 tips to make it easy to stay hydrated:Write down how much you drink. Actually being aware helps you make better decisions. You don’t have to keep track  for long. Just until you have a clear idea of where you are

  2. Carry a bottle with you. Every time you see the bottle, it’s a cue to drink more water reducing the effort needed to drink. If you train at Health you’ll already have your very own BPA free water bottle – use it! (…other bottles are available)

  3. Aim to pee more. Every time you empty your bladder, it should be clear. This is another cue for you to drink more water, because you body has just gotten rid of some.  When you get back to your desk, you beautiful Health bottle is there for you, so all you have to do is drink more.

If you would like to read the rest of the article, then scoot on over to the Health Gym’s Blog, and figure out how much you should be drinking. CLICK HERE!

How to Give Personal Training Vouchers, Without Calling ’em Fat!


So how do you help someone get fitter, without laying down the gauntlet and turning Christmas into a wrestling match? I personally haven’t received a lot of gifts, so I don’t have any horror stories of my own. But from garish knitted sweaters to insulting diet books, there are always some bad gifts to be had.
(Hmmm… maybe my family’s allergy to gifts was a blessing in disguise!)

Gifts are quite cool. You get to spend a little time, money and effort to say something worthwhile: “I rate you!” or “I wouldn’t kick you out of bed for eating a packet of crisps“.

But what would you do if someone gave you, completely out of the blue, personal training vouchers?

Thank them? Punch them!? Kick them?!?

It’s not really the worst gift in the world, is it?! I mean, giving someone the opportunity to improve their health and all that jazz, that’s got to be good? I guess it all depends…

Fitness Vouchers Could Be an Idea…

They can give a friend or family member the kick up the back side they need, and help them make some great decisions about their life. But how do you give it to them and make them feel like they are loved rather than being judged as inadequate?

Here are 3 ways to make sure you’re making someone’s day, not ruining it!

• If the person is already fit, you probably don’t have much to worry about. They’ll probably be thankful. Hannah, one of my in-shape (and favourite) clients, thought that sounded about right. “I wouldn’t be offended if I received them as I’ve already had training sessions, and I’m quite confident with my fitness in general.”

Maybe give a gift that anyone wouldn’t mind having, or has novelty value. Something like a FitBit is intriguing and gadgety enough that you don’t really mind if you get one. And it might help you get fitter without you feeling like you’re being judged. A pair of running trainers is another gift that says “Look sexy and enjoy getting fit!”

Talk to them! Some relationships are strong enough that you can simply let them know you intend to help them get fitter. If they respond positively, you’re on to a winner. Just focus on what they might have said, not what you want them to do. Or maybe remind them if they expressed that they’d like to get fitter, so they know where you are coming from, making sure to include words of affirmation.

Either way, you can start to strengthen these relationships, by giving your loved ones gifts that they’ll love receiving, and also helping them create the lives they really want.

Why would you give a fitness gift in the first place?

Have you ever wondered why when you start exercising, you try to improve other things such as smoking habits, diet, hydration, caffeine addiction and such like? According to The Power of Habit: Why We Do What We Do, and How to Change, it’s because exercise is a keystone habit. By exercising, our outlook becomes more positive, allowing us to feel confident enough to change other areas. Keystone habits also include exercising, improving sleep and meditating.

How amazing! You could be changing someones life with just one voucher.


How can Dingis Fitness Help?

We want to inspire, not intimidate. Fitness shouldn’t be complicated. You should be able to take small steps towards your goal, in the simplest possible way. That’s what we want to do for you and your loved one.  We want you to be able to enjoy your own brand of fitness, whether you’re a beginner or a frustrated gym-goer.

  • We’ve created unexpectedly beautiful and vibrant vouchers,
  • Handmade special treat included in voucher,  for your loved one to enjoy the moment.
  • Even our compliment slips have a powerful positive message to the recipient;

You’re awesome. Let’s make you Awesome-er!


Intrigued? Find out more about out personal training vouchers by clicking this link!

What Personal Trainers Know About Enjoying Fitness That You Don’t

Have ever been angry when you see a personal trainer and think to yourself, “Yeah, it’s easy for them to stay fit when they live in the gym!” Well I have, and I’m a personal trainer.

The thing is, it’s sooooo true. I doubt I would look the way I do now if I wasn’t a personal trainer.

But there is a little more to the story. And more importantly, there are things you can learn from personal trainers that can be applied to your busy life.

So below are 4 reasons why I think personal trainers seem to find it easy to exercise. Each reason has its actionable advice to walk away and hit the gym (or road) like a boss!


1. Lots of Little Victories

Some personal trainers had major events in their life that made them focus on becoming fitter and healthier. Some trainers have always been in fitness and enjoy the competition. Some just enjoy how exercise makes them look. One thing they all have in common is that they have had success in attaining a certain amount of fitness, and those successes spurred them on to train harder and to teach other people how to achieve their fitness goals.
So what should I do? – Start small. So small you can’t fail. Make sure every week you have at least one chance to have a small victory. Your mindset will slowly change from “OMG this is boring” to “I’m a Boss!”


2. Habits

Personal trainers have habits ingrained into them. When they go to the gym, they do so before or after work. They have a programme written out so that they don’t have to come up with something new every time. Trainers and regular gym-goers usually have a certain ritual that they perform. This includes things like a warm-up, putting on some music, writing down their goals for that session. All these things help to create the path of least resistance, and make training doable, even when you are devoid of inspiration!
So what should I do? – Sometimes a dirty little gym that is on your way home is a million times better than a gym that has everything you ever wanted from a gym, but take an extra 15 minutes to get to. Just try to keep things as simple as possible.
Also, try workout around something you do every week without fail and at the same time each week if possible. Just before or after work is a good time. Also, going to a class is great for getting into an exercise routine.

3. They Know What To Do

Figuring out how to get your backside into the gym is your first step to regular exercise. The other half is knowing what to do when you are at the gym.
This point ties in well with the point about previous success. When you track how successful you have been in the little victories, you see a unique pattern that hows you what things make you feel great. The better you get, the less guesswork, the less wasted energy.
So what should I do? Try and find trusted source of information. Friends can be good, but will have limited knowledge, and if you’re to at the same level, they can hurt your progress. Finding a trainer you trust (like me!) or reading a fitness blog (like this one)! that helps you makes sense of the confusing world of fitness

4. It’s Part of Their Life.

This is last but definitely not least. My gym-ing philosophy is only an extension of my life. I am all about experiencing new things and learning self-mastery. I don’t particularly compete or take my workouts that seriously in all honesty. I just enjoy it. I enjoy beating my own records. I like being able to master a new skill. I really enjoy being able to do an exercise that is really hard, but make it look technically elegant and effortless. I like that exercising make me look good. It’s just not my goal when I walk into the gym.
So what should I do? Figure out who you really are. Then tie in your gym mentality into your life philosophy. If you are all about elegance and relaxation, Pilates is a great one to try. Jack of all trades? The just spend 4 weeks on one goal and then move onto something else. Movement of any sort is good for you.

These tips will really help reduce the resistance that you feel about going to the gym. When you’re in the rhythm, you will surprised how easy it is and how hard you found it before. For the moment, just start small. 🙂

photo credit: Runar Eilertsen via photopin cc

How to Choose a Personal Trainer That’s Awesome.

It would be a lie if I said that you need a personal trainer to become fit. Need is too strong of a word. And for a lot of people, it’s an unneeded luxury.

But would you achieve your goals and enjoy exercising more? Probably.

Do you know why you are not losing weight? Or why you aren’t feeling as energised as you did a few years ago? Or why sleeping is much harder? Is there a reason why you absolutely hate exercising? There is usually one or two things in your life that when shifted, can make an absolutely huge difference And that’s where a personal trainer comes in.

So how do you go about choosing one? Well…lets go through some case studies, and then everything will be a little bit clearer.

It’s a shame you can’t see the JAZZ HANDS!

Case Studies

I am going to compare three fitness sites (T-Nation, Dingis Fitness and Zumba) to help you get a little bit of an idea. They aren’t all websites of personal trainers, but they illustrate my point very well.


The link above is for a fitness site called T-Nation, which is street for Testosterone Nation. Straight away, you can tell who they cater for. They appeal to Body-builders (mostly men) who love to live in the gym, eat lots of meat and have tattoos. They offer in-depth info on how to get ripped and be bad-ass. Non of what I said above is meant to be offensive. It is simply what type of people they appeal to. Even the colour of the website (red and black) are used to portray a feeling of aggression.

Dingis Fitness

My site, Dingis Fitness, uses lighter colours. Most of the language is kept very simple. There are not too many posey pictures so that people don’t feel completely inadequate. It is aimed at those who feel scared to even go for a run by themselves or are overwhelmed by all the conflicting fitness information. They probably just need someone to talk about fitness in an honest and down to earth manner.


Zumba appeals mostly to women (which is unfair because I want to try it!). It contains mostly pictures of women with very big and cheesy smiles and loud vibrant colours. They’re probably aiming to interact with feisty women who like to be moving all the time and are energetic.

Hopefully you’ll see that personal trainers are people with their own personality. You want to make sure that the trainers you approach are at least people you would like to spend some time with. Once you’ve had a look and narrowed you choices down, you’ll want to try and meet the trainers face to face. Most trainers offer a free taster session or consultation. Make sure you are ready to ask questions as well as answering them to get the most from the consultation.


A question is the first step in your journey to an answer.

The best way to find out about anything is to ask the right questions, so make sure you are equipped with some.

Here are some great questions to ask potential personal trainers:

Ask Them

  • What’s your plan for me? (Obviously after you told them about your goals , hopes and dreams.(
  • What type of clients do you usually work with?
  • What’s approach do you have to fitness and health? Strict? Military? Empathetic? Fun and relaxing?

Ask Yourself Afterwards

  • Did I feel comfortable – you’ll be spending a lot of time with them one-on-one, so you’d better like them.
  • Did they listen  – or were they too busy telling you about their qualifications?
  • Will they deliver the results? – did they feel confident about working with you and explain things to you in a way you understood.
  • Did you feel the that they cared enough to keep you accountable?

A good personal trainer should be able to make sense of the confusion and anxiety you may have of fitness. During your initial consultation. Make sure that you feel you have been listened to.

Have fun and get fit peoples!


If you really can’t be bothered to do all this work, I have a great solution for you. Pick me! Simple, honest fitness is what I do. Get a free consultation with me and see what all the fuss is about. Contact me using the form below and I’ll get back you as soon as possible.


Fun Fitness Challenges

At one point or another I have tried to play the guitar, learn French, learn Spanish, learn chess, learn to swim, learn to write HTML and learn how to invest. I use to be someone who use to get distracted by trying to do lots of different things. I have tried to do A LOT of things.

However, I got into personal training because I realised I was really good at a few things; I was athletic, loved science and loved working with people.

There is still a part of me that just wants to learn everything. However, now I have a focus and an excuse to learn everything to do with fitness, health and movement.

So, for next few years, I will be undertaking different “fitness challenges” or projects. These will be things that interest me and will allow me to get a better understanding of a wider range of fitness, nutrition, movement, strength and other health components.

One of the biggest reason I like to learn new things all the time is because it keep me humble. Falling on your head after trying to launch yourself into a wall handstand is definitely brings you down to earth with a mahoosive bump! They also allow me to experience all training modalities and add to my repertoire so I can keep my training sessions interesting and engaging. It’s all about firsthand experience.

So What Are Your Challenges Going to Be

Anything and everything that interest me. Anything and everything that interests you.

  •  Swimming – In still don’t know how to swim
  • Handstand – I am working on this at the moment
  • Dead lift, bench, squats (The BIG 3 Lifts)
  • Fitness Photo Shoot  – Vanity, vanity. Everything is Vanity.
  • Kettlebell Movements
  • Running – 4 minute mile and half marathon
  • 30 pull-ups in one go
  • Pushups in 2 minutes
  • Broad jump (jumping very far), Depth jump (jumping very high)

Any more suggestions then leave them in the comments section below!

The first 3 I’m going to do are (drum roll please!)….

Photo Shoot

Goal – By the end of March I am going to have a little fitness photo shoot (think more fitness model rather that Brad Pitt in a perfume ad).

Why – I also want to show the difference between looking and feeling good and looking good but feeling awful, which most models feel like when they ready for a photo shoot.

This is what I look like at the moment.

Any excuse to get my top off.

Any excuse to get my top off.

I am also entering a competition on BodyBuidling.com. It’s a 12 week transformation challenge to see how well you have trained and eaten in that time.

Bench press

Goal -To be able to bench press over 120kg (1.5 times my Body weight). I can bench press about 105kg at the moment, which isn’t to shabby.


Why – I have never done much work with this exercise, even though it’s usually the first question a guy in a gym asks you  after you’ve told them you work out.


Goal – to hold a freestanding handstand for at least 10 seconds.

Why -doing it for 3 months already. And I think it will take another 6 months.  I am able to do a headstand and frog stand (doesn’t look very good though). Being able to do a handstand is a very good indication of good shoulder strength and mobility as well.

If you would like to join me on my journeys, make sure to join my Facebook Page to keep up to date with my journey and find out how I achieve my different goals.

If you do have challenges that you would like me to do then please let me know in the comments section below.

The K.I.S.S Diet (Keep it Simple Stupid!)

Everyone knows that Maccy D’s or Burger King are not great places to get a meal. But people don’t buy fast food because of the nutritional content. I’m pretty sure it’s the opposite. They see it as a naughty and indulgent food that is usually off-limits. To be honest, it also tastes good, in an odd sort of way. The greasy, salty-sweetness of everything in fast food is engineered to make our brain enjoy it. This careful consideration of ingredients creates foods we refer to as hyper-palatable, and makes us crave it. (If you would like to read more about hyper-palatable foods and how your body reacts to them  read this article)

But that’s not all. Fast food is great because it’s simple. It feels like the path of least resistance to getting food in your mouth. We as human beings try to avoid everything that is slightly uncomfortable and time-consuming and cooking happens to be both of these things.

Eating a healthy diet needs to be simplified and made normal-people-friendly so that you don’t have an excuse not to eat healthier. That’s why this article exists.

Recently I have had conversations with real and internet friends about dieting. With some regularity, they have explained to me how they need to set a deadline for their dieting if they are going to succeed at losing weight. And that makes sense. Having a goal gives you a drive and focus, which a lot of people lack.

The problem, however, is that most people will binge eat just before starting dieting and also after they’ve finished. This type of yo-yo dieting does not agree with our bodies. Doing so can actually slow down metabolism, making it harder for you to maintain a healthy weight in the coming years. A slow and steady approach increases the chances of long-term success.

Easy Habits for Weight Management

However, it’d be quite hard to provide a complete solution without force feeding you 100’s of articles and giving you access to a nutritionist, personal trainer and psychologist. Ain’t nobody got time for that!

She only speaks the Truth!

So…when you finally feel like dieting again, don’t. Just pick up good nutrition habits. Pick one of the goals below and stick to it for a 4-6 weeks and see what results you get. Make sure to monitor your energy levels, skin complexion, stress levels etc. All these things are linked to your diet.

Choose the easiest one, or the one you think you’re up to. Once you’ve mastered it, move to another one. The aim is to make these tips grow into habits in your life. These are not just easy tips to help weight loss. These are easy dieting habits that can help you manage your long-term health and weight.


1. Drinking only water and black coffee/tea (No smoothies, not juice).

Little changes like this can really make a dent in the calories you consume every day. Even though juices and smoothies seem healthy, when consumed by themselves, the high sugar and low fibre content causes blood sugar levels to rise quickly, which inevitably leads to a big fall and a lull in energy.  Also, this will keep you hydrated and in tip-top shape!


2. Walking at least 15 minutes every day.

A low impact activity like walking is important in burning a few calories. When you walk, the body uses fat stores as its main source of energy, which his good news for all! Walking (or any movement for that matter) is the opposite to sitting down, which too many of us spend most of our day doing. Walking keeps your body in balance and its ability to move efficiently.

3. Drinking at least 300 ml of water before dinner.

Some people are so chronically dehydrated they confuse the body’s signals for thirst with the hunger signal. If you’re a person who doesn’t drink water at all and is constantly dehydrated, or feels hungry a lot of the time, this is one to try. Also, drinking water will make sure you feel fuller prompting you to eat less.

4. Drinking alcohol only 1 day a week.

Alcohol has so many calories its quiet scary. There are about 160 calories in a 175 ml glass of wine. That by itself is not a lot. However, 2 of those down your gullet 5 days a week comes to 1600 calories extra each week, just from your cheeky night in. And it doesn’t help that alcohol impairs your judgment, making a kebab look a little more appetising!

5. Eat protein with every meal and snack you have.

Protein has a higher metabolic cost to your body, meaning that it burns calories just to be digested. It is also very satiating, so you feel fuller after eating fewer calories. You can overdo it with meat though, as it can have a high fat content and is, more often than not, usually slathered in sugar-laden sauces, so be sensible about that. Other protein sources include fish, nuts, eggs, peas, soya.

6. Eat fistful of veg twice a day

Have you ever seen how much lettuce you have to eat in comparison to a doughnut to ingest 200 calories? Check this link out and I’ll be waiting for you here. Seen it? I don’t think I need to elaborate this point anymore!

7. Take a multi-vitamin and fish oil/omega 3 tablets everyday

This is the easiest to do, because there isn’t much thought to it. It most likely won’t make much difference in your weight, but a lot of us are deficient in so many essential minerals and vitamins, this can make a massive difference to your overall health. The omega 3 is to help decrease insulin resistance. Why is that a good thing? Read about the signs and symptoms of insulin resistance, then YOU can tell me why it’s something you don’t want to be.

8. Eat one of these “super-foods” everyday.

These foods are great because they have a high amount of nutrients for the amount of calories they have. That’s not to say that they are low in calories, so don’t go all gung-ho on them! Try and pick 4 or 5 of these, and then eat on of them every day and see what it does for your health (Superfoods PDF).


It’s All About You!

Make this personal. If you’re going to finally help yourself, then you’re going to have to learn to take advice and apply it to your unique self.

Hello and Welcome to Dingis Fitness

Hello new and awesome readers!

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My name is Malachi and I run a fitness business called Dingis Fitness. This is the first of many articles in my mission to help those new to fitness find their feet on their exercise adventure.

Stereotypical Fitness Shot. Crossed arms and cheesy smile. Check!

Stereotypical Fitness Shot. Crossed arms and cheesy smile. Check!

I’m here to make fitness fun and accessible as possible. I’ve even been writing an e-book to help ease any apprehensions you may have about going to the gym (but more on that later).

There have been countless times when I have read fitness articles raving about that “one food that’s ruining your health”, or “why you should never eat gluten”. Balderdash I say! I believe that we should eat healthy and exercise, because it allows us to live life to the fullest. However much you want to change your exercise or eating habits, it should be your own decision. You shouldn’t have to be scared or coerced into it.

I’m pretty sure I will be writing simple, actionable posts on nutrition, fitness, and health habits. But what do I know!? I want to help YOU! So if you can check the poll below out and pick which topics you would like to know more about, that’d be swell.


Also, check me out on the Dingis Fitness Facebook Page, where I will update you on my fitness projects that will range from attempting to be a fitness model, to trying to learn how to handstand. Check ’em out here!

The Idiot’s Guide to Surviving the Gym

Now my guess is that you have some interest in not only being healthier, but also looking and feeling better, right? But you might be a little anxious about starting to exercise, change your diet or go to the gym. But remember,

If something both excites and scares you, it’s definitely worth doing.

But you didn’t come for motivational quotes and speeches.  They are everywhere on the Internet. You need someone to actually help you make the transition a little bit easier. And that is why I wrote my eBook, The Idiot’s Guide to Surviving the Gym.

The eBook is all about trying to get all the novices that flood the gym in January and February to be still standing by the time summer comes round. I’ll teach you what to eat to maximise results, how to choose the right personal trainer, what type of exercises you should do in the gym and much more!

Below is a little snippet of what is on this awesome eBook.

My 2 biggest tips for surviving the gym?

Make It fun

You would have thought that I might say something about what to do the gym, how to set goals and what not. But unlike an athlete where there fitness is linked to their livelihood, if you don’t find exercising fun and doable, you’re chances of succeeding are quite slim. There are so many things like watching TV and eating junk food that you would rather do.

Sure have a goal. but make sure it is something you’re going enjoy getting there, not just the destination of that journey you choose.

Make It a Habit

Sometimes the gym is not fun. There are other things you would rather do. However, you success is determined by your consistency, not intensity. Willpower is a limited resource we have. The more decision we can make on autopilot, the easier it will be to keep to our fitness goals.

If you would like to know, click here to go into these in a lot more detail in my eBook, which you can download here!

Not everyone who go to the gym in fit…

There will be other struggling, worse off than you, better than , you. That is life. You can be inspired that you’re better than some, and ask for help from those who have done it before. Fitness consultant s at gyms are usually eager to help as the regulars all think they know what they are doing!

But why are you still reading the post. My eBook will give you all this and more!