Personal Training in Surrey with Personal Fitness Trainer Dan Geoghegan

Latest News / Advice


Happy New Year Everyone!!!

New Years Resolutions!!! If you are making some resolutions with regards to your health, fitness or body shape, remember to make them realistic and measurable. This is so must have a focus and be able to see how you are going to get to your goal. Also if you do not know the path to take it is going to be difficult to get to your destination so it is worth doing some research or getting assistance.

Make your resolutions important and give yourself the leverage you need to follow through. If you want to lose weight and have not seriously thought through the process it is likely you will succumb quickly because there is not enough strong reasons for you to stick to your goal and the temptations will likely get the better of you. You need to know why you wish to lose weight and these reasons (what I call leverage: meaning the leverage to follow through) are critical to your success.

Finally it is important to put a realistic plan in place that you can stick to, with regards to your activity levels and dietary habits. Then start TAKING ACTION!

Although I mentioned weight loss here, it is the same process that needs to be thought about for any health and fitness goal, whether you wish to lose weight, gain muscle or become fitter or are more concerned with another health and fitness target.

Best of Luck for the New Year!


If your looking to lose weight and are struggling, try this tip: weigh yourself in every Monday morning and then on a Friday morning. Often people will be super good during the week and then let it slip at the weekends. This technique will give you an indication if this is happening! Often this happens because people will see the weekend as time off / down time but if you looking to shed lbs then it cannot be viewed as such - if you want to be successful!


I highly recommend watching the film "Food Inc". Really insightful and quite disturbing about the food industry and what we are actually putting in to our bodies.


To get results you need definite major purpose. Brian Tracey, the self help author, understands definate major purpose with these 6 points:

1. It must be something that you personally really want. Your desire for this goal must be so intense that the very idea of achieving your major purpose excites you and makes you happy.

2. It must be clear and specific. You must be able to define it in words. You must be able to write it down with such clarify that a child could read it and know exactly what it is that you want and be able to determine whether or not you have achieved it.

3. It must be measurable and quantifiable. Rather than "I want to lose weight" it must be more like "I will be 10 stones and 5 pounds by the 1st of September 2017".

4. It must be both believable and achievable. Your major definite purpose cannot be so big or so ridiculous that it is completely unattainable.

5. Your major definite purpose should have a good chance of probability.

6. Your major definite purpose must be in harmony with your other goals. You cannot want to be slim and fit but desire to eat fast food on a regular basis. Your major definite purpose must be in harmony with your minor goals and in line with your values.


Check out some healthier Christmas recipes!!

Christmas food made healthy!


I had this breakfast Sunday morning and it tasted delicious and it is very much on the healthy side of the spectrum as well. I added a tiny bit of agave syrup and blueberries and it tasted amazing! If you're looking to change your breakfast habits then try these!

Amazing Tasty Healthy Breakfast


Here are some of the great benefits of coconut water in the article below!

8 Coconut Water Benefits!


I have to hand it to Boots. I was on a course yesterday in London and was running late and forgot to bring my lunch. I went into boots and was able to get a healthy meal deal. It is great to see that there are more options now if your eating on the go. You do have a choice! Yesterday, my meal deal consisted of kale and apple smoothie about 100ml, a Cous cous chicken meal about 300 calories and 2 boiled eggs as the snack. Pretty good going in my eyes! Making concious decisions about what you put into your body is really important if you want to feel healthy, have more energy and lose weight!



Nice to see an article like this in the newspapers! :-)

Good News regarding the binge drinking future


Latest Tip Video, hope you find it beneficial! Dan

Dan Geoghegan Tip 2 Video


Quick weight loss tip video I did earlier this week. If you want more just like my facebook page. I hope to do a short one once a week!

Dan Geoghegan Weight Loss Tip Video


Happy New Year!!!

Just to let readers know that most of my clients don't use gyms, they use a couple of key pieces of equipment I recommend to them and all of them insist that the have gotten far better results with body shape, fitness, stress management by training with me then being left to their own devices and joining a gym which a majority of them had done for many years.

A large percentage of people end up joining gyms in the new year and then only using it consistently for the month of January and some of February before being unsatisfied with the results but being tied into a long term contract.

Although personal training is not cheap, it does offer much better value for money then gyms as it offers an accountability that gyms just cannot provide and thus a better sustained consistency over a longer period of time.

Think carefully before joining a gym in January!!!


If your looking to take a sensible approach to shedding pounds in a safe and healthy manner then I highly recommend purchasing a cookery book called "the medicinal chef" by Dale Pinnock.


Here are some healthier Christmas food options!

Some Christmas Food Ideas


Have you seen the new Coca cola life drink on the market, be warned it's still full of sugar!

Info on the new coca cola life drink


This article is well worth reading if you suffer for a solid nights sleep.

Many good tips for an excellent nights sleep!


An incredible story: Eating healthily, remaining physically active, getting enough sleep and ensuring you relax enough!

Woman who is 116 years old!


This article offers really good informative advice of breakfast eating! Check it out!!

Breakfast Tips



Did you know that Richard Branson's number 1 key to productivity is exercise. Exercise increases energy levels, helps you to sleep better and improves your focus and concentration.


I am back from Brasil after getting married and I can't wait to get back training with my clients and going for our goals!



I have recently added a facebook page for DMG Personal Training. Please feel free to like it and it will be updated with different aspects of health and fitness, be it healthy recipes, nutritional info, sporting philosophy, great exercises and motivational tips!


It is the hottest and sunniest weather we have had in many years. Remember to properly hydrate. Water is great and in this weather coconut water is even better (especially if you find that you cramp easily) - it will hydrate you more efficiently. You can pick it up in most supermarkets now. I know for certain that Morrisons in Woking and Tesco's in Weybridge and Guildford have it in stock.

Enjoy the heatwave! :-)



How bad can some "food" be? Pretty disgusting. Check out the video!

All the best, Dan

Chicken Nuggets


It is really worth looking at this article written by a personal trainer from Las Vegas. It shows the comparisons using an MRI Scan between a woman weighing 250lbs (for us, a little over 17 1/2 stones) and a woman weighing 125lbs (for us, just under 9 stones) on the internal stress that too much body fat can cause. It's an eye opener!

Body Comparisons of 2 Women


Information regarding supplementation. A good article that looks at both the pros and the cons!

Supplementation Information


One of the best article's regarding nutrition I have read in a while - well worth checking out!

Top 11 Biggest Lies regarding nutrition.


Coconut oil is a product I have been taking for about 3 or 4 months now on a regular and consistent basis and plan to take it for a long time to come. Here is a link to an article about the facts of coconut oil:

Coconut Oil Facts


This is worth a read before Christmas!;-)

Tips for Christmas Day!


A Good Tip

If you find that your telling yourself that you are going to workout - say 3 times a week - but it is simply not happening (maybe your only getting 1 workout in) then perhaps take this approach:

Often, once our day gets started, we find it hard to make the time to exercise, something invariably pops up (business meeting occurs, deadline runs late, child is unwell, traffic is slow etc. etc.). So, often what I tell my clients is, if they find that their struggling to fit in their workouts later in the day, to get in their workout first thing in the morning (anywhere between 20 and 60 minutes - depending on fitness levels, time and other factors), either at their home (you only need few key pieces of equipment), a run outside, a swim or a quick workout at the local gym. That way, no matter what happens during that day, you have got your workout in!

Make sure you are hydrated and have a banana before you begin, afterwards have you're full breakfast to set you up for the day.

Remember,you will almost certainly always have tasks that your running behind on so the key is to get in the things you value the most and if you're healthy, fit and feeling good then you will get more of the other important tasks done as well.

My clients that were struggling to get their workouts in later in the day find that this really works and I am sure you will get benefits too if you decide to try a different approach if the current one is not working.



Are you keeping your heart healthy? Kriss Akabusi is! A funny clip with him promoting exercise and keeping healthy!


Kriss Akabusi Answering Questions for BHF


I believe that lack of carbohydrate control is the most the most influential factor causing individuals to be overweight and/or obese. It is important to understand the different types of carbohydrates and how they can affect you. Below is a link to an informative article on the subject. Check it out!


Carbohydrate Addiction


Interesting article regarding statistics of smoking while pregnant in the north of the country compared to the south.

Smoking while Pregnant Region Statistics


Wishing You All a Very Happy Christmas and a Very Healthy and Rewarding 2012!


For all those individuals participating in sporting competition. Remember to work on your mindset. Have a strong mentality. A strong mentality is not something your born with. It is something you learn and work on. If you feel this has let you down, spend time figuring it out. It is important to help you perform at your best.

Performance = Potential minus Interference.


A Quote for the Week:

“Self discipline is the price of success “ - Peter Ebdon – 2002 World Snooker Champion


A Quote for the Week:

"Whether you believe you can or you cannot, your right" - Henry Ford


A really interesting article that I came across while looking at the effects of Alzheimer's disease. Well worth a read and some really positive news to potentially slowing down the process of the disease. Check it out here. Dan


I am away on holiday from Wednesday the 24th of August until Wednesday the 14th of September. I look forward to hearing from you upon my return. I will be picking up my emails from time to time so please feel free to send me a message via my contact page. Best Wishes, Dan


Below is an interesting article regarding the relationship between obesity and type II diabetes. It is worth reading. The video located within the article is also worth watching as well, especially if you have children.

Diabetes and Obesity Article


I have added a new short video to the Qualifications page. Hope you enjoy! Dan


An excellent quote from Brian Tracey's book: Little Things Matter: "Perhaps the most important mental law I have ever discovered is the law of correspondence. This law says that your outer world is a mirror-image reflection of your inner world. If you want to change anything in your outer world, your health, relationships, income or success of any kind, you must first begin by changing yourself on the inside."

This is very true in relation to setting targets towards losing weight, gaining muscle and becoming fitter.



A client endorsements video has been added to my happy clients page. Check it out! Special thanks goes to Andy, Karen and Paul.



Back from holiday now, had a great time diving and dophin watching! Looking forward to seeing my clients first thing Monday morning! :-) Dan


I am away on holiday from the 13th of May until the 21st of May. If you email me or ring me I may not be able to get back in touch until the 21st. Dan


If you find that you are struggling to follow through on the goals you have set, then you must add more of an emotional element to your targets! It has to become very very important for you to reach the goals you set. This will take a thorough planning out process. Spend time on it and it will reap its rewards. 80 percent of reaching your targets lies in the "why" 20 percent of it lies in the "how".



Top Tip

Accountability is one of the top reasons for having a personal trainer. However, outside of the sessions or if you decide to train with a friend, then one of the best ways to make each other accountable is to get your workout buddy to carry your exercise bag and for you to carry their bag. That way if you are thinking you have had a hard day at work and don't feel like exercising then you are much less likely to cancel, if you know that not only are you letting yourself down but you are also letting down your friend (who is waiting).

Your friend will not be able to workout without their trainers and workout clothes. You can hold each other accountable. It’s a way of making you do the things you really want to do even when you are tired or struggling.



Clients are feeling great training in this weather at the moment. Almost everyone wants to train outside. No better time to workout!



One of the best pieces of equipment that I have seen come on the market in the past 3 or 4 years has to be the TRX suspension cable. The TRX covers the upper body, lower body, full body movements and cardiovascular system. The core is exercised with pretty much every movement.

Check out videos of the TRX in action on You Tube and see what you think. You can also purchase these pieces of kit on Amazon.

The TRX is especially great for travelling as it is so space conscious and it is also very handy for garage-gyms!



Some of my clients are not keen on going to the gym and would prefer to do their additional workouts at home. This often means I recommend them key pieces of equipment so that they can have an awesome workout at home.

My 3 top recommendations for getting your home gym started are:

The reebok deck provides you with the basis for a complete gym workout for both strength and cardio work. It is a very versatile piece of equipment indeed.

A set of dumbbells is important for gaining strength and toning up but can be also added into many cardio exercises to add variety and increase intensity. The dumbbells you require will vary depending on the goals you have.

A fit ball is another key piece of equipment that can help you achieve your fitness goals. Fit balls are particularly useful for helping with balance and improving core strength and posture as well as toning your body.

I hope this helps with starting your home gym :-)



2010 was a great year. Lets make 2011 even better. Wishing you all a very Happy New Year! Dan


Wishing you all a very happy and healthy Christmas!


Personal training is continuing as normal despite the challenges of the snow!:-)



To get results you need definite major purpose. Brian Tracey, the self help author, understands definate major purpose with these 6 points:

1. It must be something that you personally really want. Your desire for this goal must be so intense that the very idea of achieving your major purpose excites you and makes you happy.

2. It must be clear and specific. You must be able to define it in words. You must be able to write it down with such clarify that a child could read it and know exactly what it is that you want and be able to determine whether or not you have achieved it.

3. It must be measurable and quantifiable. Rather than "I want to lose weight" it must be more like "I will be 10 stones and 5 pounds by the 1st of March 2011".

4. It must be both believable and achievable. Your major definite purpose cannot be so big or so ridiculous that it is completely unattainable.

5. Your major definite purpose should have a good chance of probability.

6. Your major definite purpose must be in harmony with your other goals. You cannot want to be slim and fit but desire to eat fast food on a regular basis. Your major definite purpose must be in harmony with your minor goals and in line with your values.


An inspiring story for those starting the journey of losing weight!

My 120 Pound Story


A very good article I found on the BBC website that offers ideas about how to fit exercise into your lifestyle. Well worth reading.

BBC Website - finding the time article



3 Helpful Hints to Reduce your Body Fat.

Replace sugary soft drinks with water or pu-erh tea. If soft drinks are consumed regularly then these can really increase a person’s caloric intake considerably. Consider that one can of a 330ml coca cola has 139 calories alone. Also Pu-erh tea helps the body digest fatty foods more efficiency. Studies indicated that 3 cups of this tea a day was found to reduce cholesterol by 25%. It is also packed with antioxidants.

Avoid skipping breakfast. It is the most important meal of the day and because you break (your) fast it also helps kick-start your metabolism levels for the day, which is crucial to weight loss. So many of my clients, when the first arrive say that they do not have time to have breakfast or do not like breakfast. If this is the case for you then start the day with a very small breakfast and build on it during the weeks and months that follow. You will get more used to eating after waking up.

Avoid regular bad habits that you know are bad. Get out of the habits such as eating late in the evening or having a glass of wine after the kids have gone to bed or when you have time to relax. Enjoy a glass of wine but use it as a treat once a week rather than a daily occurrence that happens most evenings.

I hope these pointers offer something to think about and a base to progress from.



I was at an event at the weekend and I told an older gentleman that I was a personal trainer, his reaction was "I'm too old for that type of thing" - I have heard that reaction so much over the past 5 years that I now laugh.

Just because we get older does not mean we have to lose our strength or our ability to do everyday tasks. Exercise can help older adults feel better and enjoy life more, even those who think that they are too old or too out of shape. Dan


It’s never too late to exercise!
The Department of Health figures show that only 17% of men and 13% of women over the age of 65 are sufficiently active.

It seems that the older we get, the less active we are. The big question is why? According to the findings of a study from the University of Dundee, published in the journal Age and Ageing, the greatest limiting factor among the over-65s is a lack of interest and a lack of belief that exercise can enhance and lengthen life. But according to Bob Laventure, who is a consultant on older people and physical activity and health “You can train the older body, and markedly so." He explains that with so much "untrained reserve" it's possible for sedentary people to make huge gains, and fast!

Studies have also backed up statements by Laventure through showing improvements in balance, strength, gait, muscular power, blood pressure, endurance and bone density as a result of regular physical activity in older age.

Many studies have been done proving these benefits.

One such study found that six months of regular exercise increased VO2 max (a measure of aerobic fitness) by 30% in 60 to 70 year old people. Exercise even helps you live longer - research from Harvard University found that men who burned 2,000 calories a week through exercise lived two-and-a-half years longer, on average, than sedentary men.

Bob Laventure also states that there is also good evidence that physical activity has important effects on the mental health of older adults.


Here’s a tip for those of you that are coming back from holiday and have not exercised in a while but are looking to change that: to have long term success rather than short term mediocrity, start exercising a couple of times a week (absolute maximum of 3 times). Refrain from trying too much too soon (5 to 6 workouts a week), the frequent outcome is that you get bored and fed up very quickly. You will also get demotivated if you don’t achieve your goals rapidly, so have a more conscientious but less anxious approach. Good Luck! Dan


A range I think is worth mentioning is the Bear Food range. These are snack packs of fruits and nuts. It may be the perfect alternative for younger children for snacking at nursery, primary school or when out and about without all the added calories and energy fluctuations associated with more unhealthy snacking like sweets, crisps and chocolate.

There is no added sugar and no preservatives in these snacks and they taste great - you may also find yourself snacking on them! For more info check out Bear Nibbles


The Next Weekend Workshop is fast approaching (less than a month). Can't Wait! Finding Your Way Forward gives you an opportunity to take some time out for yourself and reflect on what it means to be you: where you have been in your life, where you are, where are you trying to get to and what gives you a sense of a meaningful life.

It will leave you feeling mentally revived and physically ready to make some forward steps as we approach the last quarter of 2010. See the weekend workshops section for more details!


Training Tip: Food is the bodies fuel. Eat about 3 to 4 hours before training if possible - if you eat too soon before training you will feel bloated and unable to perform to your potential.

If you are exercising during the evening then try to stick to a carbohydrate lunch on those workout days. Carbohydrate foods such as pasta will give you the energy you need to have a great workout.


For those not keen on the gatorade or lucozade drinks, a more natural source of electrolytes can be obtained from coconut water. Just mix it with water and you have your very own sports drink. There is a shop in Guildford called "Food for Thought" that sells coconut water. I believe the H&B and GNC also sell it as well. Dan


Have you heard of Acai? It's a berry from Brazil that I discovered while out there in March. The berry is now available to purchase from me in a frozen pulp form. A top superfood with lots of antioxidants and numerous health benefits including helping to lower cholesterol and protect the immune system.

It has also shown to decrease heart disease and the risk of cancer. I can purchase acai in frozen pulp form from a Brazilian shop up in London near where I do some Brazilian Jiu Jitsu. Let me know if you would like to try some and I can offer a free sample. Personally I find it the best energy giving fruit in terms of sustained energy needed for hard training sessions. I have tried the high street retail version of the acai berry and it simply does not compare to the pulp form in my opinion.

Just type in "Benefits of Acai" into google search engine and find out more about its benefits! Dan


My clients and I are really enjoying this opportunity to train outside in such fine weather - long may it continue :-)


Congratulations to Dave on completing the marathon yesterday!


Really proud of Sam for reaching target 3 weeks before our first 3 month goal deadline. You are in the zone!


Back from holiday in Brazil where I was doing some Brazilian Jiu Jitsu. Also personally discovered the immense benefit of acai during hard Jiu Jitsu sessions! I am Super excited to see my clients and continue on our journeys. New clients are, of course, welcome to join us!


Personal Training now available in Guildford from Activzone Gym as well as from clients home's and local parks!


New news section page launched! :-)

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