DAN MORTLOCK COACHING
THE
REBUILD
The 12-Week 1-1 Coaching Programme That Gets Your Energy, Body and Confidence Back — Built Around Your Shifts.
Not another plan that falls apart by Wednesday. In 12 weeks you'll feel like yourself again — leaner, stronger, and in control, even on nights. For nurses, HCAs, carers, shift workers and anyone whose body is wrecked by a rota that never sits still.
Free 15-min call. No pressure, no hard sell — just a chat to see if it's a fit.
In 12 weeks, you'll:
- Wake up with energy instead of dragging through every shift
- Be down a size — clothes fitting, not hiding
- Look in the mirror and recognise yourself again
- Know, finally, that you can stick to something
- Feel strong and in control — not smaller, not starving, not white-knuckling it
That's the destination. Here's exactly how we get you there — and why it'll work this time.
If you've read this far, I already know something about you.
You've tried before. Probably more than once.
The home workouts. The meal plans. The diet that worked for two weeks until a run of nights pulled it apart.
You finish a shift wired but exhausted, fall into bed when the sun's up, and wake too late to 'be good' — so the whole plan collapses again by Wednesday.
You've told yourself you'll start again on Monday. For about six years of Mondays now.
And somewhere along the way, you started to wonder if maybe the problem was you. Maybe you just weren't built for this. Maybe this isn't for you.
It's not you. It never was.
You've been handed plans built for people with a normal week — by coaches who've never worked a night in their life.
You don't need another plan.
You need one built around your rota.
This is what The Rebuild actually is.
The Rebuild is a 12-week 1-1 coaching programme designed specifically for nurses, HCAs, carers and shift workers whose bodies are fighting a broken sleep cycle and a rota that never sits still — whether that's zero gym experience, zero confidence, zero time, or all three.
It's not a bootcamp. It's not a transformation challenge. It's not a quick-fix summer body promise.
It's a structured, supported, no-shame rebuild of three things at the same time:
01
Your Strength
Real training that builds a body that feels capable, not just smaller. Three sessions a week, 30–45 minutes. I'll design your programme specifically for you — whether that's at home with minimal kit or in the gym. Built around your life, not someone else's.
02
Your Fuel
Before we start we have a chat and go through your likes, your dislikes and your lifestyle — then build a plan around you, not the other way round. Keeping some of the foods you already love is what makes it stick. Each week is carefully structured to build on the last, so every habit compounds into real, lasting results.
03
Your Identity
The bit no one else teaches. Weekly mindset work that rebuilds the version of you that's been buried under everyone else's needs for the last 5, 10, 15 years.
The Rebuild is for you if:
- You work nights or long shifts — a nurse, HCA, carer or shift worker — and every normal plan ignores your rota
- You've never trained properly and the idea of a gym terrifies you
- You used to be fit before the shifts, before life got busy — and you don't recognise yourself anymore
- You've started and quit a dozen programmes and you're tired of blaming yourself
- You want to feel strong, not just smaller
- You're done with diet culture, restriction, and the "discipline" obsession
- You can commit to 3–4 short workouts a week, either at home or at the gym, and a weekly 10–15 minute 1-1 check-in call
- You're ready to give the full 12 weeks a proper go — not quit by week three like every other plan
The Rebuild is not for you if:
- You're not ready to commit to making a change
- You're chasing a 12-week transformation photo
- You want a coach who'll shout at you and call it tough love
- You're not willing to show up to a weekly 10–15 minute 1-1 check-in call
What's included:
01 / 05
Personalised Structured Training
3–4 workouts per week, designed specifically for you — whether that's training at home with minimal equipment or in the gym. Video demos for every movement. Progressive structure so every week feels stronger than the last. And if you work shifts, it's built around your rota — not a 9-to-5 week you don't have.
02 / 05
Personalised Nutrition Guidance
Fully personalised, interactive meal plans updated every single week — built around the foods you actually love. Step-by-step cooking methods, done-for-you shopping lists, and swap-ready meals that take every ounce of guesswork out. No restriction. No willpower games. Just a plan that fits your life and fuels the rebuild. Work nights? Your meals are timed around your shifts, so there's no 3am vending-machine spiral.
03 / 05
Weekly Mindset Lessons
Short videos from me, every Monday. The emotional layer no one else teaches — confidence, identity, consistency, showing up when you don't feel like it.
04 / 05
Weekly 1-1 Check-In Call
A personal 10–15 minute call every week just for you. We go through what worked, what didn't, and what to focus on next — so you're never left guessing and always moving forward.
05 / 05
Direct Access to Me
24-hour access to me via private messaging — voice notes, message replies, real coaching, not a chatbot. This is a coaching programme, not a course.
A quick word from me.
I know how I look.
Big bloke. Beard. Tattoos. Probably the last person you'd expect to be coaching nurses through a rebuild.
But here's what I've learned coaching shift workers and beginners for years now:
You don't need another coach who tells you to push harder.
You need someone with the patience to start where you actually are — not where Instagram says you should be by now.
I specialise in the people most coaches build templates for, not strategies around. The nurse who's never lifted a weight and finds the gym terrifying. The carer who used to be fit and doesn't recognise herself anymore. The HCA who's tried three times and quit three times — because every plan she's ever been handed was built for someone with a normal week.
That's the bit nobody else gets. The night nurse, the carer, the one holding a ward together at 3am, running on no sleep with a rota that never sits still. My wife works nights in A&E. I've watched what shift life does to your body and your energy for 17 years. I build around it — not a 9-to-5 plan with the shifts bolted on, built around the rota from the ground up.
I don't do tough love. I don't do toxic positivity. I do real plans, real accountability, and the kind of structure that respects your actual life.
My job isn't just to get you fit.
My job is to help you feel strong and in control again — even on nights.
That's what The Rebuild is built to do.
— Dan
These aren't polished. They're real.
I don't ask my clients to write testimonials. They send me messages like these without prompting. Here's what showing up looks like on the other side.
The investment.
£197/mo
LIMITED 1-1 SPOTS — CAPPED FOR QUALITY
Break it down and it's roughly £46 a week. About £7 a day — less than what most people spend on post-shift snacks, coffees and impulse buys they can't even remember.
£197/month across your 12-week programme. Give yourself the full 12 weeks — that's when the rebuild actually shows, and I've never had someone do the full 12 and regret it. No upsells. No hidden fees.
Fully personalised 1-1 coaching, training, nutrition, mindset, and direct access to me.
For context: a single 1:1 PT session in the UK can cost more than a month of this programme.
Free 15-min call. No pressure, no hard sell — just a chat to see if it's a fit.
Zero risk promise.
I'm so confident in The Rebuild that I'm putting all the risk on me.
Show up to the first live call. Complete the week 1 workouts. If after 7 days you don't feel this is built for you — I'll refund you in full. No forms, no questions, no awkward emails.
That's how confident I am in what we're building together.
Questions you're probably thinking.
The next 12 weeks will pass either way.
You can spend them telling yourself you'll start Monday.
Or you can spend them rebuilding.
Free 15-min call. No pressure, no hard sell — just a chat to see if it's a fit.