50 YEARS YOUNG. 12 WEEKS. 25CM GONE. BUT THAT'S NOT EVEN THE BEST PART. 🔥 When @mel.osborne started with me, she was dealing with abnormal blood sugar, liver and kidney readings, significant back pain and was using 50 units of insulin. Her HbA1c was around 8 and was not feeling happy. Less than 3 months later… 💪 Her readings have returned to normal 💉 She is working towards coming off insulin with her medical team 📉 HbA1c has improved to 7 😴 Sleep has improved 🏋️‍♀️ Her core is stronger ❤️ She has significantly less pain 📏 25cm lost from her measurements 🙌 And most importantly, her quality of life has improved immensely. THIS is why it's not all about weight loss. Training smarter can help you become stronger. Nutrition can help support your health. And having a coach can give you the structure, accountability and guidance to actually stay consistent. The scales are just one number. The real transformation is how you feel, move, sleep, perform and live your life. 50 years young. Stronger. Healthier. 25cm down. Massive congratulations super star 🌟

Out here repping the pink for the chaos queen @confidence_with_keesh don't remember last time I wore pink 😳

Short on time screen shot the work out and give it a try 💪💪💪☺️

200kg moved well Been working on my biceps for more stability and its definitely paid off very smooth on the way down Remember hit your accessories just as hard as your mains Also did a 190

I use to be quicker 😂😂😂 3x1 min ends skipping 3x1 min rounds bag work 3x 20 hell taps crunchs leg raises

AMRAP Larsens press💪 Give it a go set up just like bench lift legs up pump.reps till you nearlly cooked then put feet down to push last rep Pick moderate weight ☺️

Supplements.... what's best?

10 weeks same body weight 😎 2 different versions of the same person More food Structured programming strength and confidence through the roof online client @brytt_x absolutely smashing it i could not be more prouder of her well done 💪💪💪💪

A small snippet of the team crushing it with adjusting technique these 3 lifters absolutely nailed it @katy_doddy21 @ethan.followes @dionburke1 well done major changes as i can see in your lifts and special shout out to @collinsmatthew94 for over coming some major mental blocks and hitting two pbs woooooo

Just ease back into it 💪💪

45 onto 46 This week I wanted to see where im at and I was very happy Lots of thoughts this week about the year that was lots of wins lots of lessons and lots of obstacles but here I am Thank you to everyone who has been part of the journey and to everyone who trusts me with theres bring on 46 and what may come

4 mnths of programming 4 mnths of adjustments The man is a machine what a difference Also increased muscle and dropped body fat If your keen to get stronger and look better you no what to do 💪💪

Leg day was great i haven't squated for about 4-5 mnths 225kg moved well And had a play on booty buildef

INTENSITY That was the theme of today's session 190kg bench for 1 re introducing the belt 60 kg dB's 10 75kg 5 reps 81kg 3 reps Cooked been a while since I pushed to there but who am I to tell you that anything is possible if I don't attack it myself💪💪💪 Its not I cant do that Its I have not done that yet ☺️

Eat food lift weights move your body Its that simple Also by balanced food I mean all the macros please eat carbs 😋

A sneek peek of Team Donaldson power lifting team smashing iron 💪💪💪

Monday motivation shout out 🔊 🏆 Two amazing ladys who i am fortunate enough to call friends @shelz_pt and @confidence_with_keesh For over two years know both these ladys have been my client in there chosen field 1 body building the other powerlifting and they have had nothing but success and greatness ☺️☺️ I remember them both as eager as each other to achieve Also I have been there mentor for business helping building there business and helping them become the awesome coaches they are @the_cave_gym I just want to say how incredibly proud I am over the last 6 mnths they have both grown as coaches and business both incredible coaches Michelle has really pushed to grow and has successfully done so and Kenisha just yesterday took her first client into a powerlifting meet by herself freaking amazing So all in all well done ladys im very very proud myself and @genevieve.donaldson.9 🏆🏆

The idea is to make it look the same each time that is technique As i make my way to 200kg that was my focus Lets see where this goes Sunday bench day 💪

A little bit of fun to celebrate 20kg gone i got @queenkitiara to do some box squats holding 20kg so she can feel how far she has come Great work super star 🌟

📏 Lost 12–15 cm... but gained 1 kg? Here's why that's GOOD! 💪 One of the biggest mistakes people make is judging their progress by the number on the scales. Here's the truth: ✨ Fat takes up more space than muscle. ✨ Muscle is denser and more compact. ✨ As you lose fat, your body gets smaller. ✨ If you're building or maintaining muscle at the same time, your weight might stay the same—or even go up a little. So if you've: ✅ Lost centimetres around your waist, hips, or other areas ✅ Your clothes fit better ✅ You're getting stronger ✅ You feel healthier ...you're making progress, even if the scales don't show it. Remember, the scales only tell you how much you weigh. They don't tell you what you're made of. Don't let one number steal your motivation. Focus on the whole picture—measurements, progress photos, how your clothes fit, your strength, and how you feel. Trust the process. Your body is changing, even when the scales don't tell the whole story. So stop stressing and just follow the process I have trained people who sat the same for 6 mnths but lost 2-3 dress sizes

Well i hit this goal 3 weeks early oops 300kg done 💪

A liitle insight into why you should not get so hung up on the scale Here is absolute super star 🌟 online client Matt I started with getting nutrition good and creating the right workout plan for him first step sort out inflammation and drop some body fat while maintaining and growing muscle and well the photos say it all now we enter the real growing phase What im saying is dependent on your goal the scales are not always the way to judge if your doing well so stop caring so much 💪💪💪 unless you need to make weight for comp but thats a whole different post .....

A little snippet of Team Donaldson winning June Lots of cm gone Lots of pbs made Lots of goals hit Lets make July even bigger Well done everybody 💪💪💪💪

6 years as Donaldson health and well-being THANK YOU to everyone who has been a part of us on this journey With out you there is no us SO THANK YOU 😁❤️

From 240 at comp Changed a few things stance and brace Then hit 240 at training moved way better Then we went 250 for 10kg pb excellent When Dylan first started we had a 220 squat now its 260 120 bench now its 160 And the deadlift was 200 now its 250 Good strength gains I would say 💪 10 weeks till nats 😎

8 30pm at night what do you do Try out the @the_cave_gym new toys and o my god MY BUTT on the second one 🤣🤣🤣🤣🤣

Want a better bench press Remeber to train your arms hard Triceps help with the lock out Biceps keep everything more stable Train your accessories just as hard as your mains💪💪💪

Carbs will not make you fat They fuel your work out and your day Your overall calorie intake is the decider 😀 Stop hating on carbs

Setting little goals to get to the big goal 300kg before im 46 Just like I preach I just dont no what the big goal is 🙃

Get the basics first

Get on this lets get @confidence_with_keesh some support 💪💪💪💪

@gillo__11__ getting stronger and leaner 💅🙌 5 mnths in and we have lost 34cm 15cm from waist and stomach 3kg down and glutes have grown most food she has ever eaten as well thats how we do it on team Donaldson Build muscle strip body fat I will let the video show the results Well done super star 🌟 💪💪

Where did that mnth go holy moly Well Team did not slack great work everyone lots of pbs cm gone body building comps won and lifters making nationals Lets wreck it in June as well 💪💪💪💪 Proud coach ☺️

Another hard worker on Team Donaldson @d.boxy has qualified for APL Nats unbelievable work Lets get em smiley 😁

200 bench excellent 👌 But this is not about the bench its about challenge I have had a few obstacles this year and well i started to talk shit to myself thoughts of your done your old time to just flow along and hell I started to feel that Then I was thinking dickhead you been in this 25 plus years how about use some knowledge and fix that mindset so if you been following I have been rebuilding me and today I did it boom Long story I no but hear me out Dont talk bad to yourself talk yourself up Dont give up run through the wall not around it And basically smash your goals cause im 45 fuck no how long I have none of us do but im not shrinking or going with the flow anymore time for a bang 💥 Who is with me💪 Comment if you can relate 🦄

3 amazing athletes on Team Donaldson got first invites to APL Nationals im so very proud of these legends always working always pushing Now lets get to work and get those numbers 💪 @confidence_with_keesh @broady_d_barber Dylan 💪💪💪 @the_cave_gym

True story 🦄

WARNING Major side effect... Of working with me is you will need new clothes In 3.5 mnths this super star of a lady has lost 37 cm 14 of those from the stomach area 😁 Now when I say she is busy with life and work thats a understatement but With the proper plan and nutrition that works for her she has is absolutely smashing it with plenty to go Well done 👏 More energy and focus

Finally got to have a good technique session with @katy_doddy21 We adjusted stance feet nailed brace few other little bits and well the video says it all great work Katie

Carbs will make you fat ummm no They will fuel your work outs so you burn more fat Ask anyone on Team Donaldson Got little upper body session Bench press Db bench press Lat pulls Seated row Under row Sneaky cable curl 💪💪

MONDAY MOTIVATION 📣 ✨️🏆 The amazing @shelz_pt Look up the words consistency and determination and you see a photo of Michelle it has been a absolute pleasure watching you grow and learn in the gym and become the powerful woman you are today watching you on stage was so incredible you displayed so much confidence looked fantastic and owned it💪 We no a few things where sent your way to challenge you in this prep that I won't go into here but you controlled what you could and got the job done Im so freaking proud of you Michelle you are a massive motivation to not just me but many many others 🏆

Most people wait for the “perfect time”… Brad didn’t. At 50 years young, Brad came to me 18 months ago dealing with an ankle injury, feeling restricted, and juggling the demands of running a busy business. We didn’t chase perfection. We didn’t rely on motivation. We built him up using a “least mode to beast mode” approach 👊 Step by step, we focused on: ✔️ Moving pain-free ✔️ Building strength safely ✔️ Dialling in nutrition ✔️ Staying consistent even when life got busy Because here’s the truth… Consistency will always beat motivation. Fast forward to today and Brad is moving better, feeling stronger, and showing what’s possible when you commit to the process 🔥 I am beyond proud of this absolute superstar 🌟 @steeleruddmurraygreys If you’re feeling stuck, injured, or waiting for the “right time”… This is your sign.

April went really fast but that didn't stop Team Donaldson from smashing it awesome work 💪💪💅🦄

I got the 20's tonight shoulder is feeling nearly 90% body has nearly started to cooperate with me💪 Had a few curve balls thrown at me this year but you can only control what you can no good getting upset With help from the super star @thebodytech_rt im coming back💪 1 more week of testing then BOOM operation majestic unicorn 🦄 will begin How is your 2026 going?

Leg day Wednesday 5 exercises Pendulum squat Hack squat Hammy curls Adductor machine Leg extensions Go get it 💪💪💪

We do the basics and we do them well on my team as demonstrated by @tyler_renee101 to build a booty we do lunges step ups and squats and well it works if you want help ask away. Well done Tyler great work 💪💪💪💪 Side note she runs her toe up and down the side to keep.balance and focus muscle more hot tip 😊

Usually I would write something here but this time I will let the client speak Hey Big Daz, I just wanted to say thank you and let you know how much I appreciate everything you’ve done for me. When I first came to you at The Cave Gym 5 months ago, I was in a really bad head place mentally and physically. I was drinking 3–4 bottles of wine a night, had started smoking again after 15 years, and was still dealing with being badly bashed just 4 months before I walked through your door. On top of that, I was going through menopause, constantly bloated, had really low self-esteem, wasn’t eating properly, and had been through two surgeries on my right knee in 12 months. Honestly, I was in a horrible state. Since then, everything has changed. You believed in me when I didn’t believe in myself. You’ve helped me understand eating properly, and you’ve always created a space where I can open up if I’m not having a good day you listen, and you train me in a way that actually brings results. You’ve supported me without ever putting me down, and worked with me not just physically, but mentally and emotionally too. Training with you twice a week has helped me turn my life around. The Cave Gym has always been my place, my time, and I lost my way for a while, but I’m so happy to be back and feeling like me again. You’ve also made me realise that results don’t just happen, you have to commit to eating right, listening, training, and putting in the hard work. And I am. I’m so determined to be me again, smash my goals, and keep pushing forward. At the end of the day, it’s teamwork and I’m really grateful to be on this journey with you. Thank you so much. Proud coach💪💪 Well done @lynbirnie

30kg down. Stronger than ever. Pain free. This is what happens when you commit 💪 Great work @tysonworldon When Tyson first came to me, he wasn’t happy with how he looked and training was something he actually dreaded… constant pain, no direction, and zero confidence under the bar. Fast forward to now — nearly 30kg lost, moving pain free, and lifting stronger than ever. We didn’t just “train hard”… we trained SMART. ✔️ Fixed movement patterns ✔️ Built strength without pain ✔️ Dialled in nutrition to support performance and fat loss And the best part… he just stepped onto the platform and competed in his FIRST sanctioned powerlifting comp last month 👊 That’s a completely different man. This is what coaching is about — not just changing bodies, but building confidence, resilience, and performance for life. If you’re stuck, in pain, or not seeing results… it doesn’t have to stay that way. – Team Donaldson 🔴⚫️

Just get back into it 💪💪💪

I haven't trained with my boys in a very long time and we got into it this afternoon To say im proud of my boys is the biggest understatement I could ever say Im proud of the example of strength and determination i have set and they have followed and will continue to follow even when im gone 💪 Fitness strength and health is not just for you its for the people who look up to you example your family Anyway proud dad 😊 Strong and your health is real wealth♥️

How is it all going for you? Reach out if you need to💪

Big shout out to this lady and her never give up attitude @queenkitiara smashing 2026 this is her year Since Jan she has dropped 4kg but the best part is A total of 33.5cm and 12cm of that around her waist We worked out what works for her and adjusted to her life style also dod i mention ahe only trains 2-3 times a week least mode then beast mode Well done Kit proud coach now lets keep pushing 💪💪💪💪

HERE WE GO The works done weighs in done time to eat refuel and get ready to destroy the lads have prepped hard for this time to shine on that platform QLD States comp 💪💪💪💪 @tysonworldon @d.boxy @broady_d_barber @the_cave_gym

You winning 2026?

Been a interesting couple of mnths 😐 First squats since October and we got to 220kg pretty happy I controlled what I could and did what I could now its time to build from this 💪💥💯

This is what consistency and coaching your weak points looks like 💪💪💪 Big man @tysonworldon is 4 weeks out from his first sanctioned comp and he is bringing and absolute pleasure watching this man grow and his love for bettering himself Lets go bro 💪💪💪

The lady behind the scenes keeping the team moving I have the pleasure of watching and also been on the other end of this magicians work @thebodytech_rt is the weapon that keeps us all in check moving correctly and feeling great We are privileged to have such a knowledgeable and great person on our team keep watching this space for some cool content and great tips If you have experienced the magic of jazz drop a comment ✨️

From being in emergency last Saturday to today 7 days hitting the iron 💪💪 if you no me I like to lead from the front. Today was a test to me to see what I can do no one teaches you how to get old I have lived my life at a very full throttle pace but the one thing that keeps me grounded is the iron im blessed to have so many people in my life who care as I care for them on this team your not a number you represent us the team and our beliefs I won't let you down or give up Even if you do whinge a bit 🤣🤣🤣🤣 Long post im just here saying I get your struggles and challenges but if you focus on what you can do and not what you cant you will always come out on top Live your life take the chance cause no one knows the time we have ♥️ ⏳️

Day on the plate for long term client, @taylah_hodgkinson_2.0 ! Taylah is currently completing a cut and has her calories set in a deficit at 1800 per day. Taylah is a busy, busy woman and often ends up eating a lot of her meals on the go. This is everything Taylah was able to eat to fit her macros and calories whilst on the go yesterday! If you're struggling with nutrition, feeling too busy to meal plan, or just want more knowledge about what you could be tweaking in your nutrition to reach your goals, send us a message 💪🏼 We also have some something very exciting coming at Team Donaldson 🤫

Lots of people asking so here you go bench 101 This is basic set up i would usually adjust person after I have seen it done 💪💪

Squat 101 these are cues i use to help teach the squat these are the bare minimum after I watch someone squat I adjust accordingly Reach out if you want help Ps sorry about the mic 🎤 im learning

We where all new once 🙌

A little tip as to why i don't use clips on bench

Its the decisions and choices you make every day that will decide your 2026

HOLY SHIT WHAT A YEAR 2025 was a beast so many pb's So many comps i think 10 Athletes 22 i put on the platform 2 lovely ladys and 1 hardest working man put on the body building stage Lots of medals 🏅 I pulled 280 at nats A ridiculous amount of pb's and life's changed The reel would need to go for 2hrs honestly looking back i could not be more prouder of each and everyone single one of you on this team So that was the warm up jobs not done lets smash 2026 LETS GO 💪💪💪💪💪💪

Thank you And HAPPY NEW YEAR 😊

Merry xmas everyone keep it portion controlled

Team DHWB wishes you a Merry Christmas! It's important to enjoy this festive period with your family and friends! Take a well deserved break and see you in the New Year! We'll be back on board from the 2nd of January, ready to kickstart 2026!

Im talking to you 👊

Good luck to our competitors this weekend @harrison.mcm.04 and @confidence_with_keesh as they compete in the Christmas Cup Powerlifting Competition! May the lifting gods look kindly upon you today! Remember, that no matter the outcome we are very proud of both of your efforts to get to the platform today. Your hard work and dedicating to your sport is not unnoticed! Good luck guys 💪🏼💪🏼💪🏼

Yes im still training 💪 But just doing it how I preach life has been busy and a bit challenging i injured myself at my last comp so been in maintenance phase 🤣🤣 no big compounds and just doing 2-3 days a week on just 3500 cals body is healing and I feel good at 128kg Taking it easy getting a pump least mode not beast mode I am keen to get back into it soon🔥🔥🔥🔥

If you don't no how to start reach out for a "jumpstart"

Doing more does not always equal better 💪

Happy birthday to the most amazing woman ever we all love you Genevieve Donaldson lets eat some food and have a blast ❤️

Carbs are not the enemy I get all my supps from @the_cave_gym @cavesportsnutrition

Big shout out to @untamed_storm not only is she transforming her body and feeling pain free but now we are hitting the "big" 3 lifts we started with bench and deadlift. Did she believe she could well no but did she HELL YES im very proud of her for conquering her fear and smashing it Watch this space 💪💪💪

Its not a sprint Slow and steady will get you there 💪

@_hannahjaynee has been a loyal member of Team DHWB and online only client for 2 years now! Hannah is feeling strong and confident, and we're just getting started. She's fallen in love with the process of training, building a healthier lifestyle, and improving her overall wellbeing. Gone are Hannah's day's of thinking she has to be in the gym 7 days a week, training to exhaustion, and limiting her food intake to lose weight. With our personalised nutrition support, Hannah has changed her relationship with food. She now has the knowledge and resources to eat nutritious, satisfying meals that aren't just broccoli and chicken. Hannah has achieved all of this with all online programming. Just goes to show that proper programming, simplified nutrition, and someone to support you through the journey pays off! Amazing work Hannah!

Basic cues i teach for deadlift There are more but these basics will get you started remember don't pull the bar push with your feet 😄

Creatine = good Bonus tip have with yiur protein shake after training better absorption 💪💪💪

🚨TWO WEEKS FREE 🚨 Ever wanted to train with us but afraid of the commitment? Now is your time to try! We're offering two weeks completely FREE from November 1st to the 15th for FULL access to the Team DHWB app, programming, recipes and nutrition, and in person check ins with Daz himself!! No obligations or lock ins, just 2 weeks free access to dip your toes into what it might feel like to be apart of the team. If you've been dancing around committing to yourself and your wellbeing, don't wait for Monday or the New Year or the 'right' time. This is your sign to lock in. No promises you won't become hooked on the feeling of being apart of a community, and feeling like the fittest, healthiest version of yourself. DM us if you're interested!

2weeks free on my app Thats a program and full access so if you ever wanted to try now is the time 😎

Yep its true ha ha ha And I love it over 10 years of the same complaint and im all for it 🔥🔥

If you would of told me 2 years ago I would have a team of over 20 powerlifters i would of laughed at you Im truly humbled to have this many people believe in me and trust me as there coach Every week I watch these legends videos and every week im more prouder of there efforts so I just wanted to say thank you for letting me be part of your journey Look out nxt year you are not ready for what we are bringing 😳💪💪

You to tired to gym to train ok Look just trust me here get in get started and it will all work out 💪💪💪💪💪

Another amazing team member killing it! One year difference between photos, but TWO gold powerlifting medals. @_spooky.scientist competed in her first powerlifting competition and secured the gold, only to follow up with her first sanctioned comp to win again! We're incredibly proud. There is only 4kg difference between the two photos but a whole lot of power and muscle! Nikita eats filling, nutritious meals, lifts heavy weights and feels fantastic. Here at Team DHWB, we're big advocates for finding health and wellbeing beyond the scales. Don't be afraid to lift heavy weights and most importantly, focus on how you feel rather than what you weigh.

Client spotlight well deserved for the lovely @untamed_storm ! Nine months of dedication to herself and showing up has reaped CRAZY good results. Ria has lost 10kg, 10cm off her waist, 6cm off her hips, 6cm off her legs and 3.5cm off her arms. She's feeling more confident than ever! Ria has not only killed it in the gym, but has also built a more positive relationship with food. With some support from Team DHWB, Ria has learnt more about eating in a healthy, nutrient-dense, high protein, and sustainable way. She's eating more, but also able to enjoy life more without unnecessary food restrictions. Amazing work Ria!

Just putting this out there as I get asked this alot Your nutrition will control the outcome 💪

Superstar alert 🚨 Rachel! This legend has gone from having a gym membership that she doesn't use, to training 2-3 days a week and feeling more confident than ever. Through her dedication to creating a healthier and happier version of herself, Rachel has maintained her weight but lost 6cm off her waist and built 7cm worth of muscle on her booty! @rdjames__ is the perfect example of how lifting weights doesn't equal bulky muscle or physique. Not only has Rachel smashed her gym goals, she's also feeling happier, healthier, and more body confident. Keep smashing it, Rachel! 😇

Been busy yeah you could say that 🤣🤣 @broady_d_barber smashed capo nats The hole team smashed the cave comp Then it was @_spooky.scientist @crothersjaydemrs and @d.boxy turn to take all the gold And off i went to Melbourne to hit the APL nats Back in time for @xsarah.walterx to do amazing at her first comp 💪💪 Change of pace to body building with @holly_a29 and @__oliviareynolds strut there stuff on-stage and then finally seeing @lilbrodz11 live his dream and step on NABBA stage 💪💪💪 Proud is the biggest understatement ever to be apart of all these dreams has been a blessing Nxt up is cave push pull And APL Xmas cup LETS GO!!!!!!

To say we have been busy is a complete understatement this is just a small snippet Im so blessed to live this life with you all thank you

Good Luck to @xsarah.walterx tomorrow she is doing her first novice comp and with all the hard work she has been doing and consistently trying to be better we no she will smash it 💪 so LETS GO!!!

@shelz_pt little mini cut is going great when I say no excuses I mean no excuses from this super star 🌟 we are set for a big 2026 Michelle has been putting so much work into recovery and we both can't thank @thebodytech_rt enough for her attention to detail and great eye for the problem Lets go TEAM

The day is here the legend @broady_d_barber the strongest barber in Toowoomba hits the platform at the @capopowerlifting nats today to say im proud as a coach is a complete understatement the work ethics and no bullshit approach has been great to watch The work is all done brother time to do what you do best execute the plan BOOM LETS GO

Should yiu train when yiur sick NO