Hi.

I'm Dave.

Jesus-follower.  Schoolsworker.  Family father.  Gym-goer.  Wall-climber.  Other things too!

I'm grateful to be living life in relationship with God and want to help others join the adventure!

I hope these links help you!  There's quite a lot of stuff on this blog from over the years so you might want to use the search bar at the bottom of this page to see what you can find!







 

Being IN Christ


In Christ — What Does It Really Mean?


Reading Colossians 2:6–23, one phrase keeps appearing again and again:
“In him.”
“In Christ.”


Paul uses it constantly — because it’s at the very heart of what it means to be a follower of Jesus. It’s about our position and our privileges. We aren’t just following Christ from a distance; we’re actually in Him. Connected. Secure. Alive.


But what does that really mean? Here are a few ways to picture it.


1. The Plane


If I want to get to Italy, I need a relationship with the aeroplane.


I could stand under it, follow behind it, or admire it from a distance — but none of those will get me to my destination.
The only way is to be in the plane.


Once I’m in, what’s true of the plane becomes true of me.
If the plane goes up, I go up.
If the plane lands safely, I land safely.


Paul says we’ve been buried with Christ and raised with Him.


What’s true of Jesus is now true of us — because we’re in Him.


2. The Roots


Verse 7 says we are rooted in Him.


Think of a plant in soil — all its strength, nourishment, and stability come from where it’s planted.


If you pull the plant out of the soil, it dies.


Christ is our soil — the one who feeds us, grounds us, and keeps us standing firm.


When we’re rooted in Him, we grow.


3. The Ark


In the story of Noah, everyone inside the ark was safe.
Everyone outside was not.
Jesus is like that ark.


Verses 13–15 remind us of the security we have in Christ — forgiven, made alive, and protected by His victory on the cross.


If we’re in Him, we’re safe.


4. The Clothing


To be “clothed in Christ” is like wearing a bright yellow hi-vis jacket.


People assume you know something about what’s going on!


When we’re clothed in Jesus, the Father looks at us and sees His Son.


Jesus becomes our identity — our “uniform.”


We are in Him.


Don’t Add to What Jesus Has Done


Paul’s writing to correct some “wonky” ideas in Colossae.
People were being drawn away by hollow philosophies and human traditions.
They were turning discipline and self-denial into gods.
Even spiritual gifts — good things — had become ultimate things.


The same can happen today.
We can turn noble causes, politics, or personal convictions into our main thing — and lose sight of the main thing: Jesus.


We can’t add anything to what He did on the cross.


When we try, we only take away from it.


Stay Connected to the Head

Paul says some had “lost connection with the Head” (v19).


In 1 Corinthians 12, he also calls Christ the Head of the body — the source of life and direction.


Without the Head, the body can’t function.


We’re called to stay connected to Him.


That’s where real growth happens — because He is the one doing the building (v19).

A New Status


Because of the cross, we now live in the victory Christ won for us.


It’s like having a new passport — we’re citizens of heaven!
Our status has changed, even though our location hasn’t.
We’re no longer defined by our past, but by who we are in Him.


So What Now?


If we’re in the plane, should we just sit back and enjoy the flight?


Paul would say no — and Romans 6 makes that clear.
We don’t live passively or carelessly; we live gratefully.

I don’t read my Bible because I have to — I read it because I get to.


I pray because I want to know Christ more.


Nothing I do can change my relationship status before God — but spending time with Him helps me live out that reality.


So let’s get in the plane.
Let’s stay connected to the Head.


Let’s remain rooted in the soil of His love.


Let’s trust the One who carries us.


Don’t imitate Jesus from a distance — be in Him and stay there.

My current food plan


Sometimes people ask me what my food plan is or what diet it is that I'm following.  It's just my own plan that I've been tweaking as I've learned more about nutrition and how my own body is working.  I've not always been very disciplined with food and definitely not always been the most healthy but these days I'm finding I'm eating well and enjoying a plan I can actually stick to.  Along with my training and climbing I'm able to eat what feels to me like LOADS, it's healthy and I love the food I get to eat too. YUM!


My workouts are 90 minutes each morning...

You can see my current training split here.


My food is:

  • Hitting 200g protein daily
  • Eating around 2500 calories (eating better whole food carbs now, cake only once a week and feeling great!)
  • Average daily deficit -500 calories (based on maintenance of 2390) 
 

So here's what I'm eating on a typical week at the moment in more detail.  A lot of it might seem boring but I love it and there's enough variation for me personally to enjoy it.

 

Monday (Shake day)

BREAKFAST - Eggwhites and Toast 

  • 7.5 eggwhites and 3 eggs mixed in
  • 2 slices brown bread

SNACK - Oatshake

  • 1 scoop protein shake made with water
  • 50g oats blended in

LUNCH - Tuna & Chicken Sandwich 

  • 2 slices brown bread
  • 1 tin of tuna with 1 tbs light mayo
  • 100g cooked chicken breast

SNACK - Oatshake

  • Same as morning snack

DINNER - Beef Burger with Egg 

  • 2 slices brown bread
  • 125g extra lean beef burger
  • 1 egg
  • 150g boiled potatoes 

PUDDING - Protein Yogurt Mix 

  • 150g low fat Fage natural yogurt
  • 1 scoop protein shake mixed in 
  • 50g oats mixed in (to fuel climbing this evening) 

 

Tuesday (Bar day)

BREAKFAST - Eggwhites and Toast with Oatshake 

  • 7.5 eggwhites and 1 egg mixed in
  • 2 slices brown bread
  • Oatshake (1 scoop shake with 50g oats) 

SNACK - Protein Bar

LUNCH - Tuna & Chicken Sandwich 

  • 2 slices brown bread
  • 1 tin of tuna with 1 tbs light mayo
  • 100g cooked chicken breast

SNACK - Protein Bar

DINNER - Beef Burger with Egg 

  • 2 slices brown bread
  • 125g extra lean beef burger
  • 1 egg
  • 150g boiled potatoes 

PUDDING - Protein Yogurt Mix 

  • 150g low fat Fage natural yogurt
  • 1 scoop protein shake mixed in 

  

Wednesday (Shake day)

BREAKFAST - Eggwhites and Toast 

  • 7.5 eggwhites and 1 egg mixed in
  • 2 slices brown bread

SNACK - Oatshake

  • 1 scoop protein shake made with water
  • 50g oats blended in

LUNCH - Tuna & Chicken Sandwich 

  • 2 slices brown bread
  • 1 tin of tuna with 1 tbs light mayo
  • 100g cooked chicken breast

SNACK - Oatshake

  • Same as morning snack

DINNER - Beef Burger with Egg 

  • 2 slices brown bread
  • 125g extra lean beef burger
  • 1 egg
  • 300g boiled potatoes 

PUDDING - Protein Yogurt Mix 

  • 150g low fat Fage natural yogurt
  • 1 scoop protein shake mixed in 

 

Thursday (weigh-in day, treat day too!)

BREAKFAST - Eggwhites and Toast 

  • 7.5 eggwhites and 1 egg mixed in
  • 2 slices brown bread
  • Oatshake (1 scoop shake with 50g oats) 

SNACK - Big Cake (500 calories-ish)

LUNCH - Tuna & Chicken Sandwich 

  • 2 slices brown bread
  • 1 tin of tuna with 1 tbs light mayo
  • 100g cooked chicken breast

SNACK - Protein Bar

SNACK - 150g boiled potatoes 

DINNER - Beef Burger with Egg 

  • 2 slices brown bread
  • 125g extra lean beef burger
  • 1 egg
  • 150g boiled potatoes 

PUDDING - Protein Yogurt Mix 

  • 150g low fat Fage natural yogurt
  • 1 scoop protein shake mixed in
  • 50g oats mixed in (climbing tonight) 

 

Friday (Shake day and Curry!!)

BREAKFAST - Eggwhites and Toast 

  • 7.5 eggwhites and 1 egg mixed in
  • 2 slices brown bread

SNACK - Oatshake

  • 1 scoop protein shake made with water
  • 50g oats blended in

LUNCH - Tuna & Chicken Sandwich 

  • 2 slices brown bread
  • 1 tin of tuna with 1 tbs light mayo
  • 100g cooked chicken breast

SNACK - Oatshake

  • Same as morning snack

DINNER - Curry!! 

  • 1 whole tin Chicken Jalfrezi
  • 2 slices brown bread
  • 150g boiled potatoes stirred in 

PUDDING - Protein Yogurt Mix 

  • 150g low fat Fage natural yogurt
  • 1 scoop protein shake mixed in

 

Saturday (Bar day)

BREAKFAST - Eggwhites and Toast, Oatshake 

  • 7.5 eggwhites and 1 egg mixed in
  • 2 slices brown bread
  • Oatshake (1 scoop shake with 50g oats) 

SNACK - Protein Bar (bigger cookie one)

LUNCH - Tuna & Chicken Sandwich 

  • 2 slices brown bread
  • 1 tin of tuna with 1 tbs light mayo
  • 100g cooked chicken breast

SNACK - Protein Bar

DINNER - Beef Burger with Egg 

  • 2 slices brown bread
  • 125g extra lean beef burger
  • 1 egg
  • 150g boiled potatoes 

PUDDING - Protein Yogurt Mix 

  • 150g low fat Fage natural yogurt
  • 1 scoop protein shake mixed in 

 

Sunday (Bar day)

BREAKFAST - Eggwhites and Toast, Oatshake 

  • 7.5 eggwhites and 1 egg mixed in
  • 2 slices brown bread
  • Oatshake (1 scoop shake with 50g oats) 

SNACK - Protein Bar

LUNCH - Tuna & Chicken Sandwich 

  • 2 slices brown bread
  • 1 tin of tuna with 1 tbs light mayo
  • 100g cooked chicken breast

SNACK - Protein Bar

DINNER - Beef Burger with Egg 

  • 2 slices brown bread
  • 125g extra lean beef burger
  • 1 egg
  • 150g boiled potatoes 

PUDDING - Protein Yogurt Mix 

  • 150g low fat Fage natural yogurt
  • 1 scoop protein shake mixed in
  • 50g oats mixed in 

 

And right now I'm also loving swapping my pudding for the following...

 

Microwave Protein Cake!!

  • 1 egg in a bowl
  • Stir in 1 scoop of protein shake powder and a smidge of baking powder (add a splash of cold water too)
  • Then add a handful of blueberries
  • Stir well and flatten in the bowl
  • Bung in microwave for 2 mins
  • CAKE!!
  • Add a dollop of low fat yogurt 

My current training split


For quite a while now I've settled into an upper/lower body training split with extra cardio added in. I went to this split because I wanted to train upper body 3 times a week and legs just twice because I was taking longer to recover after leg days than upper body stuff and all the best advice says that frequency should depend on your recovery times.  This is what works for me.

I'm also really enjoying it because 90-minute workouts 7 days a week means I can eat more!  Plus, the cardio time gives me time for watching stuff or getting through audiobooks, which helps pass the time but also makes me feel like I'm achieving other things as well as a physical workout.

My goals are to maintain muscle and good fitness, maybe build more muscle if I can, whilst keeping low body fat (currently around 15%).  I'm feeling lean, fit, strong and enjoying bouldering so being strong and light helps with that too.  I'm happy to gain weight but ideally muscle rather than fat. This plan seems to be working well for my goals at the moment.  I'm sticking to the workouts and finding it easy these days to be up at 4.30am for the time to myself at the gym before the busy day kicks off!  This does mean I go to bed anywhere between 8.30 and 10pm latest but that's good for me too and seems to be sustainable.

My food is:

  • Hitting 200g protein daily
  • Eating around 2500 calories (eating better whole food carbs now, cake only once a week and feeling great!)
  • Average daily deficit -500 calories (based on maintenance of 2390)  

See here for my current food plan in detail 

For the lifting part of my workouts, I've been using a HIIT timer to try and not waste any time having longer rests than I need.  I set the app as follows:

  • 40 seconds work - for a set (usually 12-15 reps depending on exercise and weight)
  • 45 seconds rest
  • For 4 sets then 60 seconds rest between exercises 
  • 5 exercises like this gives me 28m45s, so just under 30 minutes 

If I'm working out for an hour I'll hit GO again on this and do another 5 exercises.

For the cardio I'm doing 1-1 intervals for fitness. 

 

So here's my split:

 

Mondays - 60 minutes Upper Body, 30 minutes cardio

Exercises:
1. Chest press (usually machine)
2. Chest flies (machine)
3. Shrugs (cables)
4. Shoulder press (usually machine)
5. Lateral raises (cables/dumbbells)
6. Lat pulldowns (machine)
7. Seated rows (machine)
8. Bicep curls (dumbbells/cables)
9. Tricep extensions (cables usually)
10. Decline situps/leg raises

Then 30 minutes intervals on the bike usually

 

Tuesdays - 30 minutes Legs, 60 minutes cardio 

Exercises:
1. Seated squats, wide stance and super deep (machine)
2. Seated squats, narrower stance, heavier, hit quads (machine)
3. Calf raises (on seated squat machine too)
4. Leg extension machine
5. Leg curl machine for hamstrings

Then 60 minutes cardio - mix of machines

 

Wednesdays - 60 minutes Upper Body, 30 minutes cardio 

Same as Monday 

 

Thursdays - 90 minutes cardio 

A mix of machines but often it's:
15 minutes on stairs
30 mninutes variable depth cross-trainer
30 minutes bike
15 minutes standard cross-trainer
 
Always 1-1 intervals to push myself

 

Fridays - 60 minutes Upper Body, 30 minutes cardio   

Same as Monday 

 

Saturdays - 30 minutes Legs, 60 minutes cardio 

Same as Tuesday

 

Sundays - 90 minutes cardio 

Same as Thursday

Using AI, GPT and other helpful media links to photos, clips, images, etc

These are ones I use a lot at the moment for the stuff I make...

 

Chat GPT - All sorts of creative assistance

Chat GPT is coming on leaps and bounds.  It's free, quick and easy to sign up and use.  No copyright issues for the stuff it creates.  Great for asking it questions and getting quick answers (although you may need to fact check it once in a while to make sure it's right in the details as it does make mistakes sometimes).  

You can also ask it to make you an image.  It might take a few tries to get it right but if you're specific and bossy enough it usually gets there in the end.  But you only get a certain number of tries at once on the free version.

Click on 'Explore GPTs' for other things the AI can do for you.  There's a slide maker that will give you a Powerpoint file to download.  But if you're good at making nice looking slides, you may be disappointed.  But still worth a play!

 

Unsplash.com - Copyright free images

FREE, quick and easy to sign up and use and you can search for tons of copyright free images.  They're usually beautiful too!  Just m,ake sure ytou filter the searches so you only get the free to use ones if that's what you're after.  But there's loads!

 

Pexels - Copyright free clips for videos

Again very quick, easy and free to sign up and search for clips you want to drag into your video edits.  All copyright free and can be uploaded to Youtube etc no probs.  I was super excited when I realised this stuff exists for free now.  You can pay lots for better ones but these are all pretty great!


Perchance - AI images

This is the one I landed on because it's free, quick and easy to use.  It has lots of style options to explore too.  I use it a lot to make cutaways for videos or images for slideshows.  All images created are royalty free of course.  They're fairly high resolution but perhaps not as high as you might like so try searching for a free 'image upscaler' website.  I would put a link here but the one I've been using isn't working at the moment (grrr).  Hold on... this one's pretty good.

Adoption resources


Adoption UK
This page lists resources for educators and professionals. They are a nationwide organisation and a leading researcher so their resources are vast. 

Aspire Adoption
Aspire is a Regional Adoption Agency covering Dorset. They provide support for adopters and (at the moment) special guardians in Dorset. Currently, the support for special guardians is in the process of being transferred over to the relevant local authorities. They run monthly parent/carer support groups as well as meet ups in the school holidays with children and special events at Christmas and the summer. They also provide training sessions both for parents/carers and for others. If funding is required to access specialist assessments and therapy then an application can be made through Aspire to the ASGSF (Adoption and Special Guardianship Support Fund). Aspire will be able to give advice on what kinds of assessment and therapy can be applied for. There is a limit on how much you can have agreed but this renews every tax year. 

FASD Hub (Fetal Alcohol Sprectrum Disorder)
This is in conjunction with Adoption UK and mostly based in Scotland but the online resources and webinars are open to all. This page links to resources specifically for those in education. Current estimates say 76% of care experienced children have FASD, higher than the number of children with autism, although it is massively underdiagnosed due to a lack of knowledge. FASD causes permanent brain damage in utero and can cause a whole range of co-morbidities, current count is 480 conditions, including ASD, ADHD, DCD (previously known as dyspraxia), vision difficulties, heart problems, dyslexia and many more. It’s a life-long condition but if FASD is present then the usual adjustments for ASD or ADHD may not work or be suitable. 

FASD Hub South West
The South West Hub covers all across the south including BCP and Dorset. It’s a peer-led support group. The website has lots of helpful links to all sorts of information. Training is also available for school staff through them. 

Adopt South West
Although Adopt South West do not cover Dorset, they do have a brilliant recommended reading list on their page. It includes books for those working in education settings and books for children (that include adoption as part of the storyline) which might also be useful to pastoral settings. 

Centre of Excellence in Child Trauma
This was set up by Sarah Naish, a leading expert in therapeutic parenting. She has written a book called The A-Z of Trauma Informed Teaching (https://amzn.eu/d/bdxjYnB). This book is written like a dictionary or encyclopaedia. You can dip into it and look up a specific thing (eg lying, or toileting) and it will give you more info and some strategies to deal with it. There is a parenting version of this book which I’d also recommend as something for any parents and carers. 

Louise Michelle Bomber
She is a leading expert in trauma and attachment. She has written many brilliant books any of which would be a great resource. Many of the books are written for schools and educators. She also founded Touchbase (https://touchbase.org.uk) and there are free resources on her website too. She has some short videos on her Youtube channel too which were recorded during Lockdown: 


 

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