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Coached By Mike, No Limits Private Gym, Coleraine (2026)

29/06/2025

CONSISTENCY, PATIENCE AND BELIEF
About 10 weeks between the comparison photos and life didn't suffer too much in the process! And I guess that's what I try to preach💪🏻

The goal was chasing a look and fuelling performance whilst not making things miserable and I can say I did that🔥

Alongside the physique tidy up, we finished up the football season with 2 game weeks for a few weeks (which didn't help my left knee tendinitis), was out and about for North West 200 week with some bevvies in the sun, end of season football day out, few meals out for occasions, 2 jobs and kept gym strength if not still put some numbers up💪🏻

Oh and there were only a couple of days where I was hungry and thinking about food which is ideal😂

I thought I had messed up at one point too but took a couple extra rest days and relieved the holding water and the inflammation and went again.

I believe a strong mentality is one of the most powerful tools we have🐺

And you know we're never going to give up.

No one is going to do it for you, and you don't need anyone to. Believe in yourself, trust the process and remember anything worthwhile takes a bit of time.

If you are looking to make some changes don't be afraid. You will make mistakes and you may feel like giving up.. But you only fail if you quit. Never quit. Realign and go again👑

Coaching slots on floor and online available for transformations, fat loss, muscle and strength building and sports performance.

It's your turn.

15/06/2025

FOOTBALL OFF SEASON, SATURDAY LEGS AND CORE SESSION
Power, strength and endurance trisets to work on different aspects of performance✌🏻

Run faster, jump higher and last longer💪🏻(and of course minimise injuries)

No session is perfect, and one session isn't going to make a huge difference..

Showing up consistently in season and out of season is where the real athletes are made!

Give this session a go whether you're a sports athlete or just want some sweaty legs and core work🔥

1-2-1 and online coaching available.

12/03/2025

SUMMER COUNTDOWN
Brighter mornings and evenings are upon us which means only one thing..

3 more months of excuses and wasted opportunity or 3 months to make change you will be proud of!

Holidays, festivals, bbq's in the sun, beach walks.. Generally more outdoor activities and warmer weather🌞

Exciting for some, anxiety inducing for others!

Less hoodies, coats, jeans.. More shorts, t-shirts, bikinis😎

I've been there, sitting with friends on the beach, lacking in confidence whilst glistening in sweat refusing to take my top off.. And definitely not getting in a group photo😥

It's s**t.

But, I made some changes so I felt like I didn't have to hide away anymore..

Maybe I lost a few pounds, but what I gained was so much more!

Confidence in appearance and abilities💪🏻
Better energy and mood🤠
More excitement for engagement with others and events⚡
Which all lead to greater peace of mind to live a fuller more wholesome life with less worry🕺🏻

Maybe you've tried and failed before.. Lack of planning, structure, routine, know how and accountability.. But it doesn't mean you will fail again

Get someone in your corner with the know how and support and you too can make some changes to feel happier and more confident in your own skin going into the summer and beyond🫡

If this sounds like something you want and/or are in need of, feel free to send me a message to see if I can help you👊🏻

Mike

02/01/2025

SIMPLE TIPS TO HELP YOU ON YOUR FITNESS JOURNEY THIS YEAR
Where you are and where you want to be probably aren't as far apart as you think...

🤏🏻Small changes - a little bit less of this, a little bit more of that really is enough to drive the change you want
🏃🏻‍♂️Increase your activity - don't go to the gym? Try starting once a week.. Don't walk/generally move enough? Add 10 minutes everyday
💦Drink more water - even an extra pint of water first thing in the morning will get the ball rolling
🍖Increase your protein intake - base your meals and snacks around quality protein.. It keeps us fuller for longer and amino acids are the building blocks of life
😴Get better sleep - 6-8 hours of quality.. Don't wake up in the middle of the night and scroll social media, also limit caffeine a few hours before bed time and try to keep a relatively consistent routine
🌮80/20 nutrition - 80% whole foods, fruit and veg, proteins.. 20% enjoy your damn self, you never know what lies around the corner
📱Spend less time on your phone - I could do a full post on this as I really don't like the negativity this has on our society and how much it distracts us from what is actually important
🤝🏻Ask for help but also offer it - everything is not a competition and we can achieve more together
🕒Manage your time and plan ahead - away for the weekend with your family? Maybe squeeze half an hour in before you go and just be present with what you are doing and what makes you happy

And finally relating to all of the above.. Set your own SMART goals💡

Maybe you don't need to gym any more and actually need to keep a closer eye on your nutrition and stress reduction *cough cough - Me*...
Make your goals personal to you and achieve them for yourself

If you need help setting your goals or need more guidance with your journey, I am here to help you and support your corner!
Don't hesitate to send a message if you are interested or have any questions🫡

Mike👊🏻

#2025

18/11/2024

DON'T JUST COMPLETELY STOP
With Christmas almost here and a lot more going on, it would be easy to just throw in the towel on your fitness altogether and just 'start in January again'..

DON'T.

As much as it's not recommended to just use exercise as a tool to burn calories, it may actually be a good idea to use it this way during the festive season🎅🏻

You may have Christmas do's, family get togethers, mince pies in front of the fire.. But at least if you're still training you can put the calories to good use

You may actually be able to apply quite a high intensity as well as you will be well fuelled, not to mention the pumps can be serious🥵

I have even found myself before by lowering my frequency but keeping the intensity high during busy periods, strength can actually increase nicely if not even maintain due to extra recovery and potentially increased enthusiasm due to less time being spent in the gym

Another reason as always to continue your training is for the mental health benefits.. Christmas can be a tough period financially as well as for those remembering loved ones that are no longer with us😇 you will never regret even a short period of exercise and almost always feel better than you did before!

If you need help with staying on track this festive season, I have a few slots for my on floor coaching (even drop ins and small groups) and I can offer training plans to help you keep the ball rolling💪🏻

P.S. I know it's been a while, but I am the busiest I have ever been on floor coaching.. Thank you to everyone for the support😄

16/08/2024

MOVEMENT IS MEDICINE
We all know the general positives that exercising/moving/training can have on us such as lowering fat, improving cardiovascular fitness, bettering mental health...
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But what about if something is injured or sore? Do we stop altogether or just cut the leg off?🪓
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For a short period of time it is good to rest and allow the body's natural healing process to kick-start recovery but once possible we should look to start moving the area again
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This is because movement creates blood flow which in turn brings heat, oxygen and nutrients to the area to help the healing process🔥
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How many times have you sat down for too long and got up feeling stiff? An injury can work the same way.. The longer we leave it unused/unmoved the stiffer and weaker it becomes and the longer it takes to get back to full functionality
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I have seen many athletes, friends, family members etc. suffer from an injury and not rehab correctly/at all or try to get it moving again and this turns into a lost battle, a recurring problem or just the end of the road for certain parts of their life/performance😔
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This does not have to be the case. Yes you might not be pain free right away but it is part of the process
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The end goal is to have full functionality back and be pain free, but this doesn't just happen overnight
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Some part of gaining functionality back will be a little sore, uncomfortable and as a matter of fact quite boring but it isn't unbearable nor is it the end of the line.. Unless you let it be
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You may get injured 8 times, but you return to play 9. Don't give up and take the easy way out! The return is nearly always closer than you think.. Especially with the right mindset💪🏻

26/06/2024

SPORTS DAY CLEAN UP🏆
Just a quick shout out to my current youngest client Jake! He took part in his schools sports day last week and took home a medal in every event he took part in!
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I believe they were all 1sts as well apart from one narrow 2nd👏🏻
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It's times like this when we get to see the hard work in the gym paying off and translating into winning performance outside of the gym!

Big well done to Jake! Plenty more to come💪🏻

18/05/2024

NICE END TO THE SEASON⚽
After a decent season it was nice to take home an award from our football awards night last night!
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Managed to take home 'Managers Player of the Year' which I can't thank Lee and Malone enough for!
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I guess Hard Work Pays Off!

We go again💪🏻

29/04/2024

WE'RE CREATING A MONSTER
How about this from Jack Hardy at 17 years old💪🏻
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Jack came to me about 9 months ago wanting to get bigger and stronger and he has done just that! PLUS MORE!
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I resonate with Jack a lot as when he first came to me, he liked seeing his abs and being super lean but this was holding him back in building the rest of himself up as he wasn't eating enough to fuel his busy life along with his sessions and the desired muscle growth!
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Once we had the plan in place to start eating a lot more his performance just started flying and I could notice him starting to fill out and the guns were hugging the sleeves a lot more! He has gained a stone and as you can see, the abs are still there too👌🏻
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Alongside the strength and muscle gains, Jack still plays football weekly, has mastered muscle ups, can put a bar on his back for squats now with healthier shoulders and has recently joined a public gym by himself too!🙌🏻
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Pretty crazy to think that most of his own workouts were done at home with not much equipment! Just shows you, with thoughtful programming, hard work and desire you can make it happen even from home!
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Big shout out to Jack for choosing me, always showing up with enthusiasm and being a pleasure to coach! This is just the beginning for him👊🏻

If you too would like results like Jack or have other goals you need help with, don't hesitate to get in touch!

28/03/2024

SUMMER INITIATION
We're all familiar with the certain times of the year where some of us think 'oh s**t, I don't look how I want to look' or we dread doing certain things because we are lacking confidence in ourselves..
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Summer is without a doubt the main time where our insecurities come out the most🌞
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With more social events, better weather, longer days, summer holidays.. We tend to be out and about a bit more, and again this can be an anxious time for many
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But, you can do something about it!
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Yes you maybe should have started a while ago, but it is always better to start late than never at all
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No one should have to feel anxious in their own skin, lack confidence being out in public, feel like they can't take part with their friends/family..
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But if this is you, then you need to take action⚒️
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There is a short time between now and summer and you can definitely set some goals and give yourself something to be confident and proud of😎
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As well as getting yourself in a good position for summer, you can set yourself up for the future and create some habits that will pave the way for lasting positive change!
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These don't have to be huge changes either, small changes adhered to consistently will get you to where you want to be!
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If this sounds like something you need or would be interested in, I have some availability for 1-2-1 and small group coaching in Coleraine as well as online coaching and programming💪🏻
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Don't be afraid to enquire or send me a message, no question is too small!

07/03/2024

YOU DON'T HAVE TO BE DYING TO HAVE HAD A GOOD WORKOUT
A lot of us that go to the gym or watch others that go to the gym think that you need to be crippled and soaked in sweat to make it worth while going to the gym..
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But this is not true❌
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Yes there are some sessions like the one above where it gets spicy and you push your pace on a conditioning workout for example.. but not all sessions are like this
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When it comes to quality strength training and a balanced program it needs to be exactly that.. QUALITY
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Doing endless sets of junk volume is going to be more detrimental than beneficial..
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Imagine you wreck your legs during a leg workout but you're expected to train them again in a few days.. You're still not going to be recovered and that session is going to suffer😮‍💨
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Or you're doing insane weekly volume, lots of intensity sets, have low rest times and spend hours in the gym(I did this when I was younger).. the amount of weight you can use with good form is going to suffer, you put yourself at risk of injury and ultimately go backwards 😬
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I'm not saying go to the gym and never sweat, never feel some pain or never push yourself, but there is a time to work smarter and not just harder in order to be more efficient in getting to where you want to be
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If you need help with programming or you are not seeing the results you want, reach out and I'd be happy to help💪🏻

Coached By Mike

29/06/2025

15/06/2025

12/03/2025

02/01/2025

18/11/2024

16/08/2024

26/06/2024

18/05/2024

29/04/2024

28/03/2024

07/03/2024

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