So you want to see what it's like inside the Upward App? Here have 7 Days FREE Well let's go! Have access to a library of workouts, unfortunately not personalised but, there are lots of different workouts plans to choose from. When you let me know that you have signed up and filled in your profile; i can then add your personalised nutrition targets to get the most out of your workouts and recovery. When you sign up we can look at getting your personal workouts on your app to achieve your goal, as well as weekly check ins and daily interaction in the group. Choose your workout, log your workout and start seeing how a structure and routine can help with your strength and fitness journey

Free 7 day Hyrox race week program. Start it 7 days before your event so Day 7 lands on race day. Includes a full station run through, a race pace sharpener, shakeout and activation sessions, mobility and stretching, and a race day warm up, all with exercise videos. Plus daily messages from Dec on hydration and carb loading so you arrive fresh, sharp and fuelled.

Build strength and momentum in just 7 days, without crazy diets or hours in the gym. You'll get a few short strength sessions, one simple nutrition habit, and personal check ins from me along the way. Made for busy parents who want to feel stronger and more in control, in a way that actually fits around family life.

The first format develops strength and movement capacity through longer sessions. The second makes the programme easier to fit around work, family and the physical demands of decorating.

2 WEEKS. FREE. REAL RESULTS. This is a FREE 2-Week Strength Challenge for Busy Parents. If you've been thinking "I don't have time to get fit" – this is for you. Here's what you get: ✅ 3-5 workouts per week (30-45 mins – that's it) ✅ Daily challenges to keep the momentum going ✅ Your own nutrition plan tailored to YOU ✅ Zero cost Home workouts or gym? Doesn't matter. Beginner or experienced? We adapt. This is about building strength, confidence, and proving you can do hard things – even with a packed schedule. Who's in?

2 WEEKS. FREE. REAL RESULTS. This is a FREE 2-Week Hyrox Challenge If you've been thinking "I don't have time to get fit" – this is for you. Here's what you get: ✅ 3-5 workouts per week (30-45 mins – that's it) ✅ Daily challenges to keep the momentum going ✅ Your own nutrition plan tailored to YOU ✅ Zero cost Home workouts or gym? Doesn't matter. Beginner or experienced? We adapt. This is about building strength, confidence, and proving you can do hard things – even with a packed schedule. Who's in?

Ladie Tradie: Strength for Women in the Trades 💪 Your job is physical. Lifting, carrying, kneeling, climbing ladders and long days on your feet all take their toll. Ladie Tradie is a 2 week programme made for women working in the trades, to help you feel stronger, move better and finish the day with energy left for your life outside work. What’s inside 🏋️‍♀️ Strength: short, effective sessions to protect your back, knees and shoulders and make the heavy stuff feel easier 🧘‍♀️ Mobility: simple daily routines to ease the stiffness from floors, ladders and awkward working positions 🌬️ Breathwork: quick techniques to switch off after a shift, recover better and sleep well 📈 Progress tracking: log your body stats and progress photos each week so you can see how far you’ve come Who it’s for Decorators, builders, electricians, plumbers, landscapers and any woman in a physical job. It works for any fitness level, with no long gym sessions and no strict dieting, just realistic training that fits around early starts and busy days. Built by someone who gets it Created by a qualified personal trainer with over 20 years on the tools, so every session is designed with real working days in mind. Get stronger for the job, and for everything after it. 🔨

Malone Strength and Performance

One face to face session with me every week at Dragonfly Leisure, built around your goals and your schedule. You'll also get full access to the Upward app to log your weight, measurements, daily activity and goals between sessions, so we can see your progress every step of the way. Covers 4 sessions every 4 weeks. Perfect for building strength and momentum, even with a busy family life. How it works 1. Payment is taken every 4 weeks and covers 4 sessions (1x a week) 2. Need to cancel a session? Give me at least 24 hours' notice and we'll reschedule within the same 4 weeks. 3. Less than 24 hours' notice, or a no show, means the session is used. 4. Sessions don't roll over into the next 4 weeks, so let's get them booked in. 5. If you're running late, the session still finishes at its normal time. 6. Going on holiday? Let me know 2 weeks in advance and we can pause your membership. 7. To cancel your membership, give notice before your next payment date. No long contracts. 8. Tell me about any injuries, health conditions or medication changes before we train.

One face to face session with me every week at Dragonfly Leisure, built around your goals and your schedule. You'll also get full access to the Upward app to log your weight, measurements, daily activity and goals between sessions, so we can see your progress every step of the way. Covers 8 sessions every 4 weeks. Perfect for building strength and momentum, even with a busy family life. How it works 1. Payment is taken every 4 weeks and covers 8 sessions (2x a week) 2. Need to cancel a session? Give me at least 24 hours' notice and we'll reschedule within the same 4 weeks. 3. Less than 24 hours' notice, or a no show, means the session is used. 4. Sessions don't roll over into the next 4 weeks, so let's get them booked in. 5. If you're running late, the session still finishes at its normal time. 6. Going on holiday? Let me know 2 weeks in advance and we can pause your membership. 7. To cancel your membership, give notice before your next payment date. No long contracts. 8. Tell me about any injuries, health conditions or medication changes before we train.

You have a gym membership; or some workout equipment and you need a blueprint of success, I got you! Have full access to Forward Fitness Programming where you will get access to your workouts and also useful services to help your transformation. You will get 3 sessions programmed for you and for you to progress during a 6-8 week phase. They will be designed with the equipment or facilities you have access to. Program starts on the following Monday Self-cancellation allows you to cancel this recurring product by logging into the web version. When a product is self-cancelled it will continue to the end of the current billing cycle but will not renew.

Face to face personal training with me at Dragonfly Leisure, with no ongoing commitment. Buy a pack, book your sessions when it suits you, and train at your own pace. The bigger the pack, the less you pay per session. Every pack includes full access to the Upward app to log your weight, measurements, daily activity and goals between sessions, so we can track your progress together. Want to train every week? Check out my monthly memberships for the best way to stay consistent. How session packs work: 1. Packs are paid in full upfront. You can use klarna to split in 3 payments 0% (Dec will sort out payment link for you) 2. Sessions are valid for 12 months from the date you buy your pack. 3. Need to cancel a session? Give me at least 24 hours' notice and it goes back into your pack. 4. Less than 24 hours' notice, or a no show, means the session is used. 5. If you're running late, the session still finishes at its normal time. 6. Packs are non refundable, but if you're injured or unwell for a long period, just let me know and we'll work something out. 7. Tell me about any injuries, health conditions or medication changes before we train.