FE3

31/12/2025

As 2025 comes to an end, I just want to say thank you.

This year has truly been one to remember — from clients rehabbing injuries and getting back to full health, to Ironman athletes, marathon runners, Hyrox competitors, competitive athletes preparing for their seasons, and clients celebrating weddings and other major life milestones. It’s been incredible to support you all as you’ve worked toward your goals.

I’m so grateful for the trust, support, and encouragement you’ve given me — especially during what has been the most amazing year for us, welcoming our little baby boy into the world.

Happy New Year to you all. I can’t wait to see what 2026 has in store 🎉💙

02/09/2025

***OPPORTUNITY***
We have exciting news!!
Are you a passionate trainer looking for the right space to grow your business?
Join our welcoming community! We have limited rental opportunities available for motivated trainers who want to flourish in a supportive environment.

📩 DM us or call 07746 430866 for more details.
✨ Spaces are limited – don’t miss out!

18/06/2024

Two very humble lads from the gym Mark & David have been putting the time and miles in the legs on the 🚴🚴 getting ready for this hefty cycle this Saturday the 22nd June.

All in aid of raining money for Cancer Focus NI.

!! 209 miles !!

Kicking off at sunrise (4:46am) from Belfast titanic docks

& aiming to finish in Enniscrone before sunset (22:13pm).

Big shoutout of appreciation to all those who have donated and for anyone who hasn’t had a chance yet, there’s still time just follow the link below.

Don’t forget to like and share this msg for the lads to spread the word.

Help David Stephenson raise money to support Cancer Focus Northern Ireland

05/02/2024

⭐️ Client Testimonial ⭐️

Ben had been suffering from chronic lower back pain since school hockey days and it had got progressively worse over the years.

Initially we took Ben through a lengthy assessment to get a full picture of his abilities and mechanics. Gaining an understanding of what he could manage pain free to avoid triggering and aggravating his pain.

We worked together and devised a rehabilitation programme both in terms of how his body was reacting to the programme and in terms of Ben’s own personal goals (improving his chin ups).

After only 11 months, Ben has been able to return to running, swimming and biking adventures with confidence.

31/01/2024

⭐️ Client Review ⭐️

Dr. Ashling Daly going from strength to strength. In a short 3 months we sorted out ongoing niggles from an injury she sustained years ago, built confidence in the gym and got wayyy more protein in her diet consistently. Ashling jetted off to sunnier climates ☀️ stronger and leaner than she’s ever been.

31/12/2023

Thank you to everyone who entrusted us to help them with their physical challenges and endeavours. We have loved every minute of it, especially helping you all to go from strength to strength.

I just wanted to wish you all a very happy new year full of adventures, fun and laughter.

Here’s to 2024 and all the things you will strive for 💪

13/08/2022

🏊‍♀️🚴‍♀️🏃‍♀️Client shoutout
Sophie Milne took on her first Ironman 70.3 in Cork today and she absolutely smashed 💥it.

I’m so proud of this lady and everything she has achieved to get to this point.

Having a dream is one thing but executing it, is a completely different beast.
Following a training plan, day in and day out, taking the good days with the bad, having the commitment to stick with the process and most importantly trust the process.

Sophie you Rock.
What a finish line pic.

09/03/2022

👑 QUEEN of CONSISTENCY 👑

This lady has committed 100% to her health and fitness goal. Putting in the work when no one was looking every week making progress, every week willing to take on and implement advice. And has reaped the rewards for it.

Having dropped 8kg and gained considerable strength across all major lifts, squat, deadlift, bench press and military press and most importantly rehabilitating all back issues that she previously was hindered by.

Her shape has changed significantly, more than she might have imagined it would and she is on a mission. Always setting high standards for herself and rising to meet them.

Always striving forwards- her next big mission is that chin up.

- Remember where you set your standards, and then rise to them.

09/03/2022

QUEEN of CONSISTENCY

This lady has committed 100% to her health and fitness goal. Putting in the work when no one was looking every week making progress, every week willing to take on and implement advice. And has reaped the rewards for it.

Having dropped 8kg and gained considerable strength across all major lifts, squat, deadlift, bench press and military press and most importantly rehabilitating all back issues that she previously was hindered by.

Her shape has changed significantly, more than she might have imagined it would and she is on a mission. Always setting high standards for herself and rising to meet them.

Always striving forwards- her next big mission is that chin up.

- Remember where you set your standards and then rise to them, because this lady definitely is.

27/02/2022

TAKING 100% RESPONSIBILITY

The lessons this client has learned and goals she has achieved to date are all down to her persistence and unrelenting passion for training, learning, overcoming challenges, and all round getting sh*t done.

Dropping 20kg is one thing, nailing every gym session whether you're having a good day or bad is another. Getting out and getting those run's and cycles done in our less than friendly weather sometimes. And then constantly evolving her nutrition practices and skills that have enhanced her training and fat loss goals.

Bring on that Big Hairy Audacious Goal of Ironman Cork 70.3.

Your going to smash it.

22/02/2022

HOW CAN MEAL PREPPING ACTUALLY MAKE LIFE EASIER?

Save Time:
#1 - Are you run ragged organising schedules, lifting the kids from school, taking them to their activities. Maybe your fitting in your own activities in the middle of all that. If you have Meals Prepped you can save yourself all kinds of stress at Meal Time.

Stay Committed:
#2 - Whether it's a diet for sports performance, body fat loss or a muscle gain being prepped helps you stick with it. Means you have food with you prepped and are unlikely to grab for something of the cuff instead.

Budget:
# Who doesn't love saving a little money. :) Be savvy about it. When you buy in bulk you can get yourself some great deals. And if you have a little extra time on your hands check the reduced shelves.

Portion Control:
# We all do this overdo the portion and then under report in our calorie tracking app. You think we'd know we were fooling ourselves. If you meal prep then enter all the ingredients into your tracking app if you use one and then divide out portions accordingly into containers. This way so much easier to enter stats on the tracking apps.

Grow your Mental Game:
# Getting in the habit of Prepping food keeps you fully on board the goal you have set yourself. No matter what that might be. Give yourself that gentle nudge, like a friend would and help yourself.

Remember these are your goals.
Your choice.
Your responsibility.
Your Win.

21/02/2022

The wrong thing to do about pain = NOTHING!!

When it comes to injuries and pains when is enough, enough.
Chronic or acute pains should be addressed at the earliest convenience.

PAIN = DESTRUCTION

Mark here asked me for guidance and help to build a program specific to his needs to get him pain free and as you can see, we achieved it.

It is often much easier than you think but it will require long term strategic planning and consistency.

Mark had suffered with knee pain for approx 6 - 7 months, before he said enough is enough. Within 16 weeks we had him 95% pain free and stronger than he had ever been before.