https://www.facebook.com/885066171551239/

Jay Dunlop

🏋🏼‍♂️ Helping Male Gym Goer’s Unlock Their Ultimate Physique - Leaner | Stronger | Healthier

11/06/2026

One of my clients was embarrassed taking his t-shirt off in front of his own wife 😂

His words

When Corey came to me he knew he was getting worse…

So he did what most men do.

Googled “quick ways to lose weight”

Expected it all gone in 2 or 3 weeks…

And when that didn’t happen?

He just gave up.

His words… “a vicious circle”

He even thought getting in shape meant eating chicken and rice every single day

But here’s the thing…

Corey didn’t have a discipline problem.

He had a belief problem.

He believed it had to be quick, and it had to be miserable…

The quick fixes WERE the vicious circle.

So when he joined me, we did the complete opposite…

👉 No chicken and rice
👉 No 3 week miracle
👉 A plan that fit his actual life
👉 Simple habits he could stick to
👉 And the why behind it all, so he’d never need rescuing again

The result?

25lbs of body fat GONE 👊

An old ACL injury from football… didn’t hold him back.

Years of plateaus training alone… sorted.

And the t-shirt? Not a bother to him now 😎

But the bit I’m most proud of…

Corey never asked me for a quick fix.

He asked to learn how to KEEP it.

And that’s exactly what he did.

So if you’re reading this where Corey was…

Googling quick fixes and thinking it’s chicken and rice or nothing…

It’s not.

Message me the word PLAN and we’ll have a chat about what would actually work for your life.

10/06/2026

Fellas, is this you?

You wake up tired again.
And that’s the part that annoys you. Because it’s not like you only got 4 hours.

You slept. Maybe even 8 or 9 hours.

But you still wake up feeling heavy, flat and already behind before the day has even started.

You check your phone. Lose a few minutes.

Then suddenly you’re rushing.

Quick shower.
Clothes on.
Out the door.
No breakfast.
Maybe an apple if it’s there.
Maybe nothing.

You tell yourself you’ll grab something later.

Then it’s coffee. Maybe an energy drink.
Maybe the hot food counter because it’s quick, warm and easy.

And before work has even properly kicked off, you’re already reacting.

No plan.
No structure.
Just whatever is closest.

The frustrating bit?

You don’t live like this in your career/business

You wouldn’t run your work off random decisions and hope for the best.

But with your food, your training, your sleep and your own standards, that’s exactly what’s happening.

And deep down, you know it.

If your mornings look like this more than you want to admit, message me “PLAN” and we can make that change so you can control your day

20/05/2026

Got this in the DMs this week…

“What does coaching with you actually look like?”

So here’s the honest answer.

Everything runs through a coaching app.

Your training, nutrition, check ins, progress
photos, weight, habits and messages all in
one place.

Before anything starts, I get a proper picture
of where you’re at.

Your goal. Your schedule. Your training history.
Your food. Where things usually fall apart.
What you’ve tried before. What you actually need.

Then I build your plan around your life ✅

Not some perfect week you’ll never have.
Your actual week.

Your training plan is in the app before you walk into the gym.

You know exactly what you’re doing, what we’re progressing, and why.

Nutrition is set up to fit you. I’m not interested in making food harder than it needs to be. Clear calories, protein targets, meals that work for your day.

Every week there’s a full check in.

Training. Food. Weight. Photos. Energy. Sleep. Stress. Anything that got in the way.

I look at the full picture and adjust what needs adjusted.

But it’s not just once a week.

There are daily check ins in the app too.

Did you hit what you needed to hit?
Did anything throw you off?
Something coming up this week we need
to plan around?

That daily touchpoint means we catch problems
early. One bad day doesn’t become another
lost week.

That’s the bit that makes the difference.

You’re not handed a plan and left to get on with it.

You’ve got someone watching the process with you.

Calling out the patterns. Keeping you honest when life gets busy.

Week to week it’s simple.

Know what you’re doing.
Do the work.
Check in honestly.
Adjust when needed.
Keep moving forward.

It’s not about living like a fitness model.

It’s about building a structure you can actually
repeat with enough support that one bad day
doesn’t keep turning into another lost week.

If you want to know if it’s the right fit for you DM me and we’ll have a straight conversation about it.

17/05/2026

Sometimes the best weekends are the simple ones.

This weekend was all about Mya turning 8 🎉🎈
Friends over, family round later on, far too much cake and a very happy little girl by the end of it all ❤️

Saturday started with breakfast. Big thanks to Lee & the team at Yomiko for making Mya feel extra special for her birthday morning 🙏

Noah had football and got a photo with his coach and the Irish Cup 🏆

Then the rest of the day was spent doing what kids love most…crazy golf, bowling, eating more food and making memories.

Today has been very slow paced.
A reset day before another busy week starts 🤌

These are the moments you realise life moves fast.
Trying to be more present for them all lately.

Hope everyone’s had a good weekend 👌

13/05/2026

600 transformations later and I still see the same pattern.
It’s not the men with the most time or the best genetics who get results.

It’s the ones who stop waiting for the right moment and just commit to something.

If that’s you, drop “ReBuild” in the comments.

12/05/2026

Ivan wanted to get back into good shape and build quality muscle

And maybe you can relate to this.
You’re training, but the sessions don’t really have a purpose.

You’re moving weights about, but there’s no clear plan behind it.

You’re active through the week, but you’re probably not eating enough to support the body you say you want.

Then when things slip slightly, the whole week gets knocked off track. That’s where Ivan was.

He didn’t need a mad training plan. He didn’t need to live in the gym. He didn’t need to make his life harder.
He needed structure that actually suited him.
His work schedule. His family life. His food. His training. His recovery. His goal.

Once we got that in place, things started to move. The photos show the physical change.

Less body fat. Better shape. More definition. Quality muscle added.

But the bigger win was that Ivan had a plan he could actually follow.

That’s the part most men are missing.

You might be putting effort in, but if the plan doesn’t fit your life, you’ll keep getting frustrated.

If you’re trying to build muscle, get leaner, and finally feel like your work is showing, stop guessing your way through it.

DM me PLAN and I’ll help you see what needs fixed.

11/05/2026

Be honest…
 Are you following a plan, or are you just turning up?

Because there’s a big difference.

You might be getting to the gym.
You might be training hard when you’re there.
You might even leave feeling like you’ve done a decent session.

But then the week keeps playing out the same way.

Food changes day to day. The weekend pulls you back. There’s no real progression with your training. You’re busy in the gym, but not really building towards anything.

And that’s frustrating because you are putting effort in. You’re not sitting doing nothing. But effort on its own doesn’t always change your body.

It needs direction.
A plan you can follow. Training that has a purpose. Food that fits your actual week. Someone keeping you honest when things get messy.

That’s usually the bit that makes everything start to click. So if you feel like you’re showing up, but not really getting anywhere, don’t keep guessing your way through it.

DM me PLAN and I’ll help you see what needs tightened up.

10/05/2026

Weekend recap

Friday was date day with Laura.

Food, cocktails and unfortunately a lesson at darts for her 😂🎯

Saturday was bowling, cinema and ice cream with Noah and Mya.

Sunday was a slower one. Walk, roasted iced latte and no Noah because he was at The Lake having the craic with friends 🙌

Great weekend

Address

Evolution Gym NI, Unit 4, Somerset House, 11 Somerset Road, BT51 3LL
Coleraine
BT51 3LL

Website

facebook.com

Alerts

Be the first to know and let us send you an email when Jay Dunlop posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Jay Dunlop:

Shortcuts

Want your business to be the top-listed Gym/sports Facility in Coleraine?