DF Fitness

22/11/2022

𝐈𝐬 𝐚𝐥𝐥 𝐲𝐨𝐮𝐫 𝐰𝐨𝐫𝐤 𝐨𝐧𝐥𝐢𝐧𝐞? ⁣
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A question I’ve been getting a lot recently. And something I thought I’d publicly address today with a post. ⁣
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The answer? No. Although a lot of my work is now online & has been since the dreaded ‘C’ word changed a lot of things. ⁣
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My online coaching really took shape in the last 18 months but I am very much still a ‘personal’ trainer as well. I often joke that I am much more than a coach - more like a councillor / friendly ear for those to vent lol. I actually enjoy listening to people & (hopefully) helping them with their problems. ⁣
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I still thoroughly enjoy working on the gym floor & meeting new people whether that be in a group scenario or 1-1 and although I do post a lot of my online wins, availability as well as testimonials, I am still very much available to all, for all your personal training & group coaching needs. ⁣
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With that, If you are looking to optimise your performance, change your body composition, take your game up a level, or just want to train & feel better - I can help! Do not hesitate to drop me a message with any questions or queries you may have! ⁣
—⁣

22/02/2022

07/02/2022

This weeks email - in awe of Brian Og's....🔵🟡

Have a read! 🙌

Unheard of, untold & unknown territory when the GAA as a whole is still second tier to soccer in the town, is an all Ireland title going back to Derry City.

25/11/2021

𝐎𝐧𝐥𝐢𝐧𝐞 𝐂𝐥𝐢𝐞𝐧𝐭 𝐒𝐩𝐨𝐭𝐥𝐢𝐠𝐡𝐭…⁣⁣⁣
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Online Client - Diarmuid Shiels ⁣⁣⁣
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Current online client, friend & teammate, Diarmuid Shiels, showing off his hard work & dedication to the process of the last few months. ⁣⁣⁣
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Obviously a fellow hurler, our main focus was performance based S&C. He also had the added incentive of a holiday to Dubai so there was a larger emphasis on body composition & improving that simultaneously….a small bit of a headache lol. But nevertheless, we got to work and absolutely smashed both objectives! ⁣⁣⁣
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An incredible set of results - Hats off Diarmuid…Get the win on Saturday then you can enjoy the holiday! 🙌🙌⁣⁣⁣
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Here’s what Diarmuid had to say about his experience working with me….⁣⁣⁣
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‘𝘐 𝘵𝘩𝘪𝘯𝘬 𝘭𝘢𝘴𝘵 𝘺𝘦𝘢𝘳’𝘴 𝘭𝘰𝘤𝘬𝘥𝘰𝘸𝘯𝘴 𝘨𝘢𝘷𝘦 𝘶𝘴 𝘢𝘭𝘭 𝘵𝘪𝘮𝘦 𝘵𝘰 𝘤𝘰𝘯𝘵𝘦𝘮𝘱𝘭𝘢𝘵𝘦 𝘰𝘯 𝘵𝘩𝘦 𝘵𝘩𝘪𝘯𝘨𝘴 𝘵𝘩𝘢𝘵 𝘮𝘢𝘵𝘵𝘦𝘳 𝘢𝘯𝘥 𝘵𝘰 𝘱𝘶𝘵 𝘱𝘭𝘢𝘯𝘴 𝘪𝘯 𝘱𝘭𝘢𝘤𝘦 𝘵𝘰 𝘩𝘪𝘵 𝘱𝘦𝘳𝘴𝘰𝘯𝘢𝘭 𝘨𝘰𝘢𝘭𝘴. 𝘍𝘪𝘯𝘥𝘪𝘯𝘨 𝘮𝘺𝘴𝘦𝘭𝘧 𝘰𝘶𝘵 𝘰𝘧 𝘴𝘩𝘢𝘱𝘦 𝘢𝘯𝘥 𝘴𝘵𝘢𝘳𝘵𝘪𝘯𝘨 𝘵𝘩𝘦 𝘎𝘈𝘈 𝘴𝘦𝘢𝘴𝘰𝘯 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘢 𝘨𝘰𝘰𝘥 𝘣𝘢𝘴𝘦, 𝘐 𝘳𝘦𝘢𝘤𝘩𝘦𝘥 𝘰𝘶𝘵 𝘵𝘰 𝘋𝘦𝘤𝘬𝘺. 𝘐 𝘴𝘵𝘢𝘳𝘵𝘦𝘥 𝘰𝘯𝘭𝘪𝘯𝘦 𝘤𝘰𝘢𝘤𝘩𝘪𝘯𝘨 𝘪𝘯 𝘔𝘢𝘺 𝟸𝟶𝟸𝟷 𝘸𝘪𝘵𝘩 𝘢𝘯 𝘢𝘪𝘮 𝘵𝘰 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘢𝘵𝘩𝘭𝘦𝘵𝘪𝘤 𝘱𝘦𝘳𝘧𝘰𝘳𝘮𝘢𝘯𝘤𝘦 𝘰𝘯 𝘵𝘩𝘦 𝘧𝘪𝘦𝘭𝘥 𝘤𝘰𝘮𝘦 𝘤𝘩𝘢𝘮𝘱𝘪𝘰𝘯𝘴𝘩𝘪𝘱 𝘢𝘯𝘥 𝘵𝘰 𝘪𝘮𝘱𝘳𝘰𝘷𝘦 𝘰𝘷𝘦𝘳𝘢𝘭𝘭 𝘣𝘰𝘥𝘺 𝘤𝘰𝘮𝘱𝘰𝘴𝘪𝘵𝘪𝘰𝘯. ⁣⁣⁣
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𝘋𝘦𝘤𝘬𝘺 𝘪𝘴 𝘢𝘯 𝘢𝘵𝘩𝘭𝘦𝘵𝘦 𝘵𝘩𝘢𝘵 𝘱𝘳𝘢𝘤𝘵𝘪𝘤𝘦𝘴 𝘸𝘩𝘢𝘵 𝘩𝘦 𝘱𝘳𝘦𝘢𝘤𝘩𝘦𝘴 𝘢𝘯𝘥 𝘴𝘦𝘵𝘴 𝘢𝘯 𝘦𝘹𝘢𝘮𝘱𝘭𝘦 𝘧𝘰𝘳 𝘢𝘭𝘭 𝘩𝘪𝘴 𝘤𝘭𝘪𝘦𝘯𝘵𝘴. 𝘈𝘴 𝘰𝘯𝘦 𝘰𝘧 𝘩𝘪𝘴 𝘵𝘦𝘢𝘮𝘮𝘢𝘵𝘦𝘴 𝘢𝘯𝘥 𝘧𝘳𝘪𝘦𝘯𝘥𝘴, 𝘐 𝘴𝘦𝘦 𝘧𝘪𝘳𝘴𝘵-𝘩𝘢𝘯𝘥 𝘩𝘪𝘴 𝘥𝘦𝘥𝘪𝘤𝘢𝘵𝘪𝘰𝘯 𝘧𝘰𝘳 𝘢𝘭𝘭 𝘵𝘩𝘪𝘯𝘨𝘴 𝘩𝘦𝘢𝘭𝘵𝘩 & 𝘧𝘪𝘵𝘯𝘦𝘴𝘴. 𝘛𝘩𝘦 𝘤𝘰𝘢𝘤𝘩𝘪𝘯𝘨 𝘱𝘳𝘰𝘷𝘪𝘥𝘦𝘥 𝘣𝘺 𝘋𝘦𝘤𝘬𝘺, 𝘩𝘢𝘴 𝘪𝘯𝘴𝘵𝘪𝘭𝘭𝘦𝘥 𝘪𝘯 𝘮𝘦 𝘥𝘪𝘴𝘤𝘪𝘱𝘭𝘪𝘯𝘦, 𝘢𝘤𝘤𝘰𝘶𝘯𝘵𝘢𝘣𝘪𝘭𝘪𝘵𝘺, 𝘢𝘯𝘥 𝘨𝘶𝘪𝘥𝘢𝘯𝘤𝘦 𝘢𝘳𝘰𝘶𝘯𝘥 𝘮𝘺 𝘱𝘦𝘳𝘧𝘰𝘳𝘮𝘢𝘯𝘤𝘦. 𝘒𝘯𝘰𝘸𝘪𝘯𝘨 𝘸𝘩𝘦𝘯 𝘵𝘰 𝘦𝘢𝘵, 𝘸𝘩𝘢𝘵 𝘵𝘰 𝘦𝘢𝘵, 𝘸𝘩𝘦𝘯 𝘵𝘰 𝘳𝘦𝘴𝘵 𝘢𝘯𝘥 𝘸𝘩𝘦𝘯 𝘵𝘰 𝘨𝘰 𝘩𝘢𝘳𝘥. ⁣⁣⁣
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𝘐𝘧 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘴𝘰𝘮𝘦𝘰𝘯𝘦 𝘸𝘩𝘰 𝘸𝘢𝘯𝘵𝘴 𝘵𝘰 𝘪𝘮𝘱𝘳𝘰𝘷𝘦 𝘺𝘰𝘶𝘳 𝘧𝘪𝘵𝘯𝘦𝘴𝘴, 𝘸𝘩𝘦𝘵𝘩𝘦𝘳 𝘪𝘵 𝘣𝘦 𝘢𝘵𝘩𝘭𝘦𝘵𝘪𝘤 𝘱𝘦𝘳𝘧𝘰𝘳𝘮𝘢𝘯𝘤𝘦, 𝘱𝘩𝘺𝘴𝘪𝘲𝘶𝘦 𝘰𝘳 𝘨𝘦𝘯𝘦𝘳𝘢𝘭 𝘩𝘦𝘢𝘭𝘵𝘩 𝘢𝘯𝘥 𝘸𝘦𝘭𝘭𝘣𝘦𝘪𝘯𝘨 𝘐 𝘸𝘰𝘶𝘭𝘥 𝘩𝘪𝘨𝘩𝘭𝘺 𝘳𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥 𝘋𝘦𝘤𝘬𝘺. 𝘐 𝘭𝘰𝘰𝘬 𝘧𝘰𝘳𝘸𝘢𝘳𝘥 𝘵𝘰 𝘤𝘰𝘯𝘵𝘪𝘯𝘶𝘪𝘯𝘨 𝘮𝘺 𝘥𝘦𝘷𝘦𝘭𝘰𝘱𝘮𝘦𝘯𝘵 𝘪𝘯 𝘵𝘩𝘦 𝘰𝘧𝘧 𝘴𝘦𝘢𝘴𝘰𝘯 𝘢𝘯𝘥 𝘪𝘯𝘵𝘰 𝟸𝟶𝟸𝟸 𝘶𝘯𝘥𝘦𝘳 𝘵𝘩𝘦 𝘨𝘶𝘪𝘥𝘢𝘯𝘤𝘦 𝘰𝘧 𝘋𝘦𝘤𝘬𝘺.’ ⁣⁣⁣
—⁣⁣⁣
If you are looking to optimise your performance, change your body composition & take your game up a level, I can help! Do not hesitate to drop me a message with any questions or queries you may have! ⁣⁣⁣
—⁣⁣⁣

27/10/2021

𝐎𝐧𝐥𝐢𝐧𝐞 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐂𝐥𝐢𝐞𝐧𝐭 𝐓𝐞𝐬𝐭𝐢𝐦𝐨𝐧𝐢𝐚𝐥….⁣
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Client - Jordan Curran ⁣
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aka - Shreddy Krueger…🔪🔪🔪⁣
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I have been working solely online with Jordan over the last 12 weeks. An important 12 weeks at that, leading into the most intense part of a GAA season, championship. ⁣
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He came to me to get into the best possible shape, all the while maintaining athletic performance throughout as best he can. A real headache for me lol - ideally you would want to focus on one particular goal at any one time. Not two conflicting ones..but we got to work & definitely achieved both I think it was fair to say looking at the above photos…⁣
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Jordan looks after his own training & has laid unbelievable foundations over the last few years. We just needed to nail his nutrition. Once we got structure and fine tuned his diet, that’s really when the magic began to happen. A fantastic set of results Jordan - Incredible physique & athlete!⁣
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Here is what Jordan had to say about his experience working with me;⁣
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‘𝘐 𝘴𝘵𝘢𝘳𝘵𝘦𝘥 𝘸𝘪𝘵𝘩 𝘥𝘦𝘤𝘬𝘺 𝘫𝘶𝘴𝘵 𝘰𝘷𝘦𝘳 𝟷𝟸 𝘸𝘦𝘦𝘬𝘴 𝘢𝘨𝘰 , 𝘢𝘴 𝘴𝘰𝘮𝘦𝘰𝘯𝘦 𝘸𝘩𝘰 𝘸𝘰𝘳𝘬𝘴 𝘢𝘸𝘢𝘺 𝘭𝘪𝘷𝘪𝘯𝘨 𝘰𝘶𝘵 𝘰𝘧 𝘢 𝘩𝘰𝘵𝘦𝘭 𝘳𝘰𝘰𝘮 𝘮𝘰𝘴𝘵 𝘰𝘧 𝘵𝘩𝘦 𝘸𝘦𝘦𝘬 𝘢𝘯𝘥 𝘴𝘵𝘪𝘭𝘭 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘵𝘰 𝘴𝘵𝘢𝘺 𝘰𝘯 𝘵𝘰𝘱 𝘰𝘧 𝘮𝘺 𝘰𝘸𝘯 𝘱𝘦𝘳𝘧𝘰𝘳𝘮𝘢𝘯𝘤𝘦. 𝘐 𝘥𝘰 𝘢𝘭𝘰𝘵 𝘰𝘧 𝘮𝘺 𝘰𝘸𝘯 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘢𝘯𝘺𝘸𝘢𝘺 𝘴𝘰 𝘪 𝘴𝘪𝘨𝘯𝘦𝘥 𝘶𝘱 𝘸𝘪𝘵𝘩 𝘥𝘦𝘤𝘬𝘺 𝘧𝘰𝘳 𝘩𝘦𝘭𝘱 𝘸𝘪𝘵𝘩 𝘮𝘺 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘢𝘯𝘥 𝘵𝘰 𝘬𝘦𝘦𝘱 𝘮𝘦 𝘰𝘯 𝘵𝘳𝘢𝘤𝘬, 𝘢𝘧𝘵𝘦𝘳 𝘴𝘦𝘦𝘪𝘯𝘨 𝘢 𝘭𝘰𝘵 𝘰𝘧 𝘩𝘪𝘴 𝘸𝘰𝘳𝘬 𝘰𝘯 𝘚𝘰𝘤𝘪𝘢𝘭 𝘮𝘦𝘥𝘪𝘢 𝘢𝘯𝘥 𝘩𝘢𝘥 𝘢𝘭𝘴𝘰 𝘢 𝘧𝘳𝘪𝘦𝘯𝘥 𝘳𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥𝘪𝘯𝘨 𝘩𝘪𝘮. 𝘋𝘦𝘤𝘬𝘺’𝘴 𝘬𝘯𝘰𝘸𝘭𝘦𝘥𝘨𝘦 𝘪𝘴 𝘵𝘰𝘱 𝘤𝘭𝘢𝘴𝘴 𝘢𝘯𝘥 𝘐 𝘤𝘰𝘶𝘭𝘥𝘯’𝘵 𝘳𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥 𝘩𝘪𝘮 𝘦𝘯𝘰𝘶𝘨𝘩 𝘪𝘧 𝘵𝘩𝘪𝘴 𝘪𝘴 𝘵𝘩𝘦 𝘭𝘪𝘯𝘦 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘵𝘰 𝘨𝘰 𝘥𝘰𝘸𝘯.’⁣
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If you are perhaps like Jordan and looking to optimise your performance, change your body composition & take your game up a level, I can help! Do not hesitate to drop me a message with any questions or queries you may have! ⁣
—⁣

13/10/2021

Something I have wanted to do for a while now was set up an email list!

So here we are - First of many Emails! Talking all things life, exercise, health, fitness, sport, nutrition...whatever comes to mind really!

If you’re interested, sign up & I look forward to letting you in to my thoughts.

Thanks,
Decky.

06/10/2021

𝐎𝐧𝐥𝐢𝐧𝐞 𝐂𝐥𝐢𝐞𝐧𝐭 𝐒𝐩𝐨𝐭𝐥𝐢𝐠𝐡𝐭….⁣
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𝘖𝘯𝘭𝘪𝘯𝘦 𝘊𝘭𝘪𝘦𝘯𝘵 - 𝘉𝘳𝘦𝘢𝘯𝘥𝘢𝘯 𝘘𝘶𝘪𝘨𝘭𝘦𝘺 ⁣
—⁣
Current online client, friend & teammate, Breandan Quigley, now reaping the rewards of his hard work over the last number of months! ⁣
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I have been working online with Breandan for the last number of months now, again focusing on performance based S&C, with the intention of improving performance, maximising recovery and staying injury free while we do it. We also had a slightly larger emphasis on body composition and ultimately, had to fine tune his nutrition as well in order to progress in the manner in which we did!⁣
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I say this all the time - training (for the majority), takes care of itself. It’s the nutrition aspect that is a lot harder to grasp for most. Once we got that under control using a sustainable, enjoyable, macro tracking approach, whilst still enjoying a few pints every now & then, the hard work & training began to show.⁣
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Here we are a few short months later; the lightest he’s been in years with over 6kg gone. Increased athleticism - fitter, faster, stronger & importantly, happier! ⁣
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A serious set of results, with more to come no doubt! 🙌🙌⁣
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If you are perhaps like Breandan and looking to optimise your performance or take your game up a level, I can help! Do not hesitate to drop me a message with any questions or queries you may have! ⁣
—⁣

31/08/2021

𝐆𝐚𝐥𝐰𝐚𝐲 - 𝐀𝐮𝐠𝐮𝐬𝐭 𝟐𝟎𝟐𝟏 🟤⚪️⛵️⁣
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18/07/2021

24/05/2021

𝐁𝐓𝐍 𝐀𝐜𝐚𝐝𝐞𝐦𝐲 𝐆𝐫𝐚𝐝𝐮𝐚𝐭𝐞...⁣
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-𝘓𝘦𝘷𝘦𝘭 𝟺 𝘕𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘊𝘰𝘢𝘤𝘩 🍽🥗🥒⁣
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Nutrition has always been and always will be a massive interest of mine - and over the last 12 months I had the privilege to be involved with the BTN Practical academy. ⁣
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The variety of topics covered and the depth in which those topics were explored were expertly delivered & researched based - Everything from sports nutrition, to PED’s, to the science behind nutrition coaching and also the psychological aspects associated with dieting were covered by experts in that specific area. ⁣
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If you are thinking of undertaking a nutrition course, I could not recommend the BTN Academy enough. Time spent is more valuable than money spent & the last 12 months has equipped me with the knowledge that will enable me to help as many people as I can. ⁣
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Nutrition Coach? Completed it...⁣
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If you are struggling with your own training or nutrition, and need a hand getting to where you want to be - I can help. Drop me a message and we can see what we can do together! ⁣
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