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Personal trainer & online coach based in Flyefit. This page will be dedicated to informing people how to manage their nutrition, training & overall health.

31/10/2026

Rambo, Lara Croft & a gay priest walk into a club

30/10/2026

Blasphemy

Somewhere along the way people decided “cheat meal” was a damaging term for peoples mindset around food & it was replaced with “off plan meal”.

Different words, same concept.

You are not “on plan”.

Why can’t we just say you ate some fckn nice food 😂

Whether the intention or not it still leads people down the road of the all or nothing mindset that sets so many people back & has them thinking they must a certain way to get results.

It’s why I spend a lot of time educating clients around how to eat out while keeping their goals in mind.

Building your nutrition IQ as I call it to clients is the way to ensure you can make nutrition fit your life versus rule it.

Not everybody wants to follow a meal plan or track macros for life but most people want to be in shape.

This is how you head towards that goal & make your life far more enjoyable in the process.

30/10/2026

Comment “POD” for the full episode 💪🏼

Episode 68 of The Storey StrengthCast with David Keohan AKA is live 🎙️

David is reviving a lost culture of strength in Ireland, a part of our history that has been lying in fields untouched for decades.

Stone lifting has been a part of many cultures over the last millennia, well before gyms were even a concept as a way men who would test themselves, a rite of passage from boyhood to becoming a man, for entertainment or to prove usefulness to the tribe.

David’s book “The Wind Beneath The Stone” is a fantastic read where he documents the stories of all of the lifting stones he has discovered so far - both his journey & the tales of the great men gone past whose tales live on.

One of our fave recordings to date & a episode that will fill you with pride to be Irish 🇮🇪

29/10/2026

Find the connection, stay in the groove

So many lads struggle to grow their lats & it’s because of a lax approach to their set up, just gripping & ripping.

Get a contraction going with the muscle prior to your main movement.

Most will get this by pulling their shoulder blade down & pinning their upper arm into their side (think closing arm pit).

Once you get the connection you want to keep that as best you can while moving through your sets.

Quite often you’ll only lose it if you overextend through the shoulder, shifting tension elsewhere, or rotate through the torso, using your core to now move the load.

This has been a game changer for my own back development & one of the biggest “aha” moments clients have when I review their own pulls.

Next back day, keep this top of mind & those lats will be on fire 🔥

27/10/2026

I’m a bodybuilder but…

I could never relate to the all or nothing bodybuilding mindset where progression is the only thing that matters…

The mindset that would say “you are not a real bodybuilder unless (insert neurotic, unnecessary behaviour here)”.

It was part of the reason I never even entertained the idea of bodybuilding until I came across athletes in the sport who were bodybuilders but did it their way & still got phenomenal results.

You could track macros & diet flexibly to get shredded, there was no need for 5 food source only meal plan.

You could enjoy a life outside of the gym & didn’t have to miss life events for the sake of a show.

That you didn’t need to stress over every single variable in order to optimise progress.

Alberto Nuñez talks about having a diverse happiness portfolio.

If all that ever gives you happiness is sticking to a plan & training, you’ll eventually reach a crossroads where you realise that way of living isn’t sustainable for the long run.

That to continue making progress you need to reassess your approach or risk falling off altogether.

I started bodybuilding to enrich my life, not to become it.

I’m a husband, son, brother, friend, coach AND a bodybuilder.

And if filling some of those cups from time to time mean I am not Mr. Optimal, I really couldn’t care less 🤷🏻‍♂️

26/10/2026

Rotations or raises?

One of the most popular side delt movements you’ll see in the gym these days & one that is commonly butchered.

The side delts are a small muscle really & you won’t need much load to give them a great stimulus.

And using too much will inevitably cause you to not load them at all as you bring in other muscle groups to move it.

In the single arm cable lateral, you’ll see people get above 3-4inches of ROM & then use all torso, hips & knees to rotate & get the load up.

I’ll repeat it as many times as I need to - don’t just move the load, move the load with the muscle.

Nobody cares what you use on side raises, drop the load, use a cuff if it helps focus on driving out from the upper arm.

You’ll actually start to see those bad boys grow 💪🏼

Clip from the latest YT vid - 🔗 in bio

25/10/2026

Sunday legs & a new low of 88.4kg - that’s 7kg down in 6 weeks, it’s 2EZ

Most effective way to grow these suckers IMO is pause for a 2ct in the stretch & keep the set going until your heels can’t go above the toe line.

A must for 3D legs - if you are not doing these or a deep squat pattern you best get to know

If you feel your calves a lot on lying ham curls, try pointing your toes towards you - this will help to reduce their involvement. Then press down through your quads into the pad, like a preacher curl for the leg.

You can either develop back pain from a weak spine or get back pain because you lift heavy. I know which I’m picking 😂

Leg extensions will hit that much better once you stop chasing load & start focusing on quality reps

Even with a spot I’ll only go for the last good rep I can do on my own. A forced rep just takes away from the next sets performance & means that even when I have no spot I can standardise for progression.

On a bulgarian most of the load is on the front leg. The back leg should barely contribute just for balance so hinging/leaning allows you to get the most from the lead legs glutes/adductors.

24/10/2026

Pre-prep Week 6 ✅

Start: 95kg
This AM: 89.1kg

Into the final 2 weeks of this diet & it’s been honestly a breeze.

Training has been unreal.

No aches or pains to deal with, performance is as good as it was when I was gaining & genuinely loving each session.

It’s been probably the most flexible I’ve been in a diet in a while too.

Every single week I’ve had a meal out & if not a meal out, had a pizza at home.

Even squeezed in a bitta day drinking at a beach club.

But that flexibility is only possible because around those events everything is nailed & everything is accounted for.

Structure & discipline 95% of the time allows for that extra 5% of flexibility - and for me it makes that 5% that bit more enjoyable.

The monotony is gonna be well broken this week with a trip to London - can wait for next week’s update to share how I manage that 💪🏼

23/10/2026

AI is dumbing you down

Clip from Episode 67 of The Strength Syndicate podcast where we chatted pretty heavily on what it means to “do your own research”.

With the advent of AI in the last few years, many are turning to chatbots for a whole host of reasons.

Some of those areas related to health which could be as simple as getting a meal plan, a training programme or meal prep ideas…

And some will look to it for serious medical advice as opposed to seeking professional help.

A huge part of this is distrust in science & the medical system.

Some of it maybe embarrassment, fear of what the outcome may be or to seek confirmation of a bias than actually face a reality.

AI does have all the answers though - the good & the bad.

The truth, facts & the bats**t crazy.

A lot of large language models are gathering data from everywhere on the internet from Reddit threads to pubmed.

From random internet opinion to academic & scientific consensus.

How can you tell though?

Thats the issue.

AI is making us lazy in our ability to critically think hoping we get spoon fed the answers.

Considering I started this mentioning a distrust in science & the medical field.

It’s interesting people can believe a chatbot powered by corporate entities with their own shareholders to please & agenda to uphold…

If you want to hear more - comment POD & I’ll send you the full episode 💪🏼

22/10/2026

Bad take from James here

There’s a saying about men suffering in silence rather than speaking about their feelings & unfortunately, far too many men still feel that asking for help is a sign of weakness.

Bottling things up does nobody any favours, neither yourself nor those around you.

Lots of men don’t feel comfortable speaking to friends or family about what they’re going through for fear of judgement.

But those feelings don’t simply disappear because you choose to ignore them.

For some that means running themselves into the ground with work to avoid dealing with their problems.

For others it’s turning to alcohol, drugs or other unhealthy coping mechanisms to escape how they’re feeling.

And for some, those unresolved struggles can manifest as anger, damaged relationships and destructive behaviour.

Yet somehow we’ve arrived at the idea that speaking to a therapist, someone literally trained to help you navigate these things, is a form of weakness?

We need better role models for men than those whose entire idea of masculinity revolves around the ability to just “get on with it”.

There’s another classic saying:

“No man is an island.”

We didn’t get to where we are as a species by dealing with all our s**t alone.

We got here because we learned to form groups, build relationships, support each other and communicate.

That’s how we got here, and that’s how we’ll continue to move forward.

Not by suffering alone and in silence.

Being strong and being able to ask for help are not mutually exclusive.

And if you need help, don’t be afraid to reach out

There’s nothing weak about admitting you don’t have all the answers.

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