❤️💙💙💙 The why

7 things I changed at 45 that I wish I’d known at 35. 1.I eat more now than I did at 35. Under-eating had me flat by mid-afternoon and raiding the cupboards by 9pm. Less food wasn’t the answer. The right food was. 2.Protein in every meal. Real food first, shake & bars if needed or when the day gets away from me. 3.I lift 3-4 times a week and stop a couple of reps short of failure. Leaving a bit in the tank is why I’m still training at 45 instead of nursing a new injury every month. Football taught me that the hard way. 4.A 10-minute walk after my biggest meal. No kit, no plan, no excuses. Easiest habit I’ve ever kept. 5.I stopped waiting for Monday. One bad day used to write off my whole week. Now the next meal is the reset. That alone would’ve saved me years. 6.I treat sleep like a training session. Phone down, same bedtime most nights. Non-negotiable. 7.I stopped relying on motivation. Motivation doesn’t turn up when you’ve had a long day and the kids are kicking off. A routine does. None of this is complicated. It’s just the stuff nobody tells you until you’ve wasted years doing the opposite. Comment PLAN and I’ll send you my free 3-day training programme and 7-day meal plan. Same fundamentals I use with every dad I coach.

🚀 @DMNorris19 #Pompey

Hi guys, if you’ve seen but I’m Taking part in A Night To Remember III instagram.com/proprojectprom… a charity boxing event where retired footballers (myself included) go through proper training and fight for one night, all for charity at Grosvenor House Hotel, London. As boxers, our part of the fundraising is to get sponsorship for our fight clothing on our shorts and robe. The events have raised over £201,000 across the last two events. This time we’re backing four brilliant causes: the Willow Foundation, Helping Hands Barnet, Playskill, and Sport in Mind — supporting seriously ill young adults, kids in cancer treatment, children with disabilities, and mental health through sport. So I’m looking for business owners I’d love to get involved as a sponsor — proper exposure too, we had 51M+ media reach last time and it’s being filmed for a documentary going on Amazon Prime, streamed live on talkSPORT and Sports.com.

24 hours to go. 🔵

Play up Pompey! ⚽️💙

What a week of work with @ellatoone ⚽️🔥 at the @marbellafootballcenter_mfc 🇪🇸 Using the international break to be better, fitter, stronger and sharper UNTIL you get the England call up 4 days in 🏴󠁧󠁢󠁥󠁮󠁧󠁿⚽️🙌🏻 Working alongside the man @richardtraczfootball ⚽️ all the boxes were checked and we got some quality work in. @joebunney 🤝

5 mistakes I made as a dad, so you don’t have to. II haven’t got all of these nailed, not even close. But I get them right more often than I don’t, and that’s the point. 1. I confused being home with being present. Laptop open, phone in hand, head still at work. My kids had me in the room, not with them. Now the phone goes away when they’re talking. 2. I kept waiting for life to calm down. New job, new baby, busy season. There’s always a reason. It never calmed down. I just got better at fitting things in. 20 minutes, three times a week, beats the perfect plan you never start. 3. I bottled things up and called it strength. Work, money, tension at home. I sat on all of it. It didn’t go away. It came out sideways. Talk early: your partner, a mate, your boss. 4. I trained for how I looked, not how I’d move. Abs for the holiday, then nothing. Now I train so I can lift my kids, chase them round the garden, and still be doing it at 60. 5. I let the morning run me. Phone first, scrolling in bed, rushing out the door. Now it’s 20 minutes phone-free, water, move, plan. Lead the day instead of chasing it. Save this for the next time you say “I’ll start Monday.” Ready to stop waiting? DM me “START”

Love it big man 💙⚽️

Kev talks about the abuse he got from the #scummers on @DMNorris19 Day! #pompey

‘A Night to Remember III’ Thursday 22nd October at The Grosvenor House Hotel, Mayfair, London. @proprojectpromotions I, along with 13 other ex professional footballers will be stepping into the ring 😅🥊 I’ll be fighting Simon Cox @scoxy31 Raising money and backing four brilliant causes: the Willow Foundation Helping Hands Barnet Playskill Sport in Mind — supporting seriously ill young adults, kids in cancer treatment, children with disabilities, and mental health through sport. There’s loads happening throughout the night, alongside 14 ex-professional footballers stepping into the ring to fight, a three-course meal, and a football Q&A hosted by Jim White, with Glen Johnson, Ashley Cole and David Bentley. There’ll also be loads of fundraising throughout the evening, including a live auction with Martin Bayfield. Once the main event finishes, there’ll be music from DJ Majestic. DM me for Sponsorship opportunities or tables to the event itself Big thanks to my current sponsors who have helped me raise money for these charities by sponsoring my fight clothing 🤝 Give them a follow… @mg_construction @catherinestreetmotors @wayno83

What a game what a result! 🙌🏻💚

David Norris by the numbers. ⠀ 546 league appearances. 400+ EFL appearances. 243 for Plymouth Argyle. 83 league goals. ⠀ Now the focus turns to A Night To Remember III. ⠀ vist.ly/5ir2s

David Norris putting in the work in camp ahead of A Night To Remember III. ⠀ Every session counts as fight night gets closer. ⠀ vist.ly/5i8gt

David Norris nets in a 4-1 win at Crystal Palace in 2008/09. #itfc @DMNorris19

Pro Project Promotions What a career. David Norris reflects on his football journey, the highlights and the moments that meant the most. Now, his focus turns to Simon Cox and A Night To Remember III. Thursday 22nd October 2026 JW Marriott Grosvenor House, London Tables and sponsorship opportunities are available now DM me for info

My boys 💙💙💙 + football + food + beer = Perfect 🙌🏻 #ifcarlsbergdidsundays