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Compound Limited, 14 Broomsland Drive, Dumfries (2026)

16/02/2026

- Compound's Dancing Duo 💃

- Apologises for no post last week, I know you all missed it but not to worry because these two superstars are worth the wait...Tracey & Amanda its your turn to shine! 💫

- Since joining my group sessions, both of these ladies have grown in confidence, increased in strength and gained knowledge on safe lifting and the benefits of resistance training! The hardest challenge is to get them to stop dancing especially when my cheesy tunes are on point 🎵

- "Small Group Training with Connor has been a great experience. He combines his vast knowledge with a friendly, approachable style, he works us hard each session but it’s still fun. Connor checks your technique taking weaknesses and limitations into account without ever making you feel singled out. His group sessions have a brilliant atmosphere—supportive, motivating, friendly and full of lovely people who lift each other up, especially on the nights you can’t be bothered. The group socials are also a nice way to catch up out with the gym. When I look back to the weights I was lifting when I first started until now, I can see how much I have progressed. Would highly recommend Connor if you fancy working out with weights but don’t know where to start." Tracey

- "I never thought I’d say this, but I actually enjoy training now. After years of bouncing between gyms, Connor has completely changed how I feel about fitness (and no, I didn’t see that coming 😂).

I’m stronger, fitter, and after completing Couch to 5K last year (all by myself) I am now attempting a 10K next month — something I would have laughed at before joining the group training. I genuinely do feel the group training has made the running more manageable! 😅.

The members are all genuinely lovely, the atmosphere is so supportive, and Connor clearly cares about everyone’s progress. Joining the group sessions has been one of the best decisions I’ve made 💪✨" Amanda

- Loved by everyone, full of laughter and smiles, I couldn't be more proud of these two beautiful women! ❤️

02/02/2026

- Compound's' Snr 🫡

- New week, new month, same post showcasing the amazing people I have the privilege to call clients, this addition is extra special one as its the turn of one of my OGs, Scott (Snr) Jack, take a bow my friend 👏

- Before Compound was born, Snr was attending my group fitness classes with his good lady, Anna. It didn't take long before we built a strong friendship, spending time not just working together in the gym but also sharing a few "light" beverages debating about our favourite sports, football & rugby! 🤭

- In our weekly sessions, we continue to focus on strength while also keeping our techinque on point. I'm proud to say that we are hitting numbers we didn't think was possible, only last week we smashed our Leg Press PB with an impressive 360KG on the machine...even after so many years together, its never a dull moment in his company, with every session, he continues to surprise me and we share a laugh or 5 along the way! 💙

- Here is what Snr had to say...."I started taking classes with Connor, which were great fun and helped improve my fitness. I wanted a more personalized challenge, so I switched to personal training with Connor. The PT sessions have taught me how to use the gym equipment effectively and achieve results. Connor has shown me how to lift weights safely, avoid injury, and gradually increase my fitness level over time, making the experience both rewarding and enjoyable. He keeps you on track, ensuring you don't slack, but doesn't make it a chore. You can start feeling low and leave feeling great. If you're looking for PT, I highly recommend it; if it's classes you're interested in, you'll have a great time with a great mix of people. Occasionally, there's a Compound social event that resembles a 'last man standing' challenge but that’s the reward, you’ve earned it. If Connor had a mission statement for the gym, it would probably be something like, 'There are two choices in life, sit on your arse or get off it."

- Sadly there is no photo of us in the gym together, if I'm being honest we completely forgot about it 🤣 however, I love this action shot of us, somes up our friendship perfectly...🥹

26/01/2026

- Compounds' MacFit 💙

- Another week, another post showcasing the people who i am proud to have represent my business...today its the turn of this little superstar, Julia McKie 🥳

- Nearly a year ago, my work colleague mentioned to me about his other half wanting to give my group training a go, few days later Julz gave me a message and I was more than happy to help! Having settled in perfectly with the gang, Julz has became a big part of the team, gracing us all with her infectious smile that can fill up a room and showing amazing motivation to herself and others around her 🤗

- Here is what Julz had to say..."I initially joined Connor’s group training sessions for one six week block to get me back in to weight training whilst also training for a cycling event.

I was immediately welcomed into the group, who are all such a wonderful friendly bunch of people.

Being a shift worker I was able to work my training around my shifts which is an advantage I’ve not found anywhere else. I’ve sustained a number of injuries over the years and Connor tailored my workouts to improve my strength and mobility.

I enjoyed the six week block that much I’m still here a year later!! Connor’s workouts are varied and enjoyable and his knowledge and expertise have helped me gain strength and improve my technique.

Consistency is the key, even in the days I don’t feel like training (after a nightshift) I still turn up as I know I’ll feel better for having trained. Anyone that knows me knows I’m not a morning person so I’m really surprised at how much I enjoy the 6am classes which sets you up for the day.

I would highly recommend Connor to anyone who has fallen out of love with the gym or is looking to improve their fitness and work towards their goals."

- Attached to the photo of us, is a beautiful photo Julz sent me a few days ago as she is away spreading the Compound love in South Africa, rocking the new 2026 hoodies! 🔥

- Tune next week where we continue the Compound Spotlight Series with its one of my longest serving clients....👀

19/01/2026

- Compound's Tourettes 🤭

- What better way to start the week off than showcasing this superstar, Stacey take a bow its your turn in the spotlight series! 👏

- Stacey came to me wanting to get back into a routine in the gym whilst also tackling a hip injury that has been bothering her for a while. After successfully sorting that issue by working on isolation and mobility exercises, we continued to work together and improve overall strength, acheiving only last week a new PR in the Incline leg press which she thought was not possible, 💪

- Smashing two sessions a week, every hour is filled with laughs, hard work and the occasional verbal threat 🤣 if I dont get told where to go, then I ain't doing my job properly haha!! We both give each other our best and I always look forward to our workouts together 💙

- Stacey's feedback - Here you go c*ck, I went to Connor to get back into a routine and get help with an ongoing injury that had stopped me from going to the gym. Training with Connor has been a total game-changer — he’s helped me rehab my hip while also building real strength and muscle.

Connor is truly one of a kind. He’s incredibly knowledgeable and has such a welcoming personality that you instantly feel comfortable. There’s never any judgment or “stupid questions” — he always takes the time to explain things and make sure you feel confident. He adapts every workout to suit your strength and goals, and once you set a goal, he encourages and pushes you to achieve it. 💪

- Are you wanting to own spotlight post? Are you wishing you were apart of this wonderful group of people? You know what to do, I am only a message away....📨

18/01/2026

Yet another successful, fun filled Compound Social day yesterday! Blessed to work with such lovely amazing people 💙

09/01/2026

- Compounds' BFG (Big Friendly Giant) 💪

- We are back with my popular Compound client spotlight series and today we are starting off this year with a true gent, top quality guy and one unbelievable transformation, take a bow....Ryan Stewart!! 👏

- Just over a year ago, Ryan came to me wanting to lose some weight and gain confidence in a gym environment, what we have acheive was way more than that! After quickly seeing the determination and passion Ryan was showing me in our PT sessions, it was clear to me that I am witnessing someone who is enjoying every moment of fitness both physically and mentally! 🧠

- Its always a pleasure as a PT when working with someone, that asks the right questions, shows the right commitment and continues to push boundaries on a monthly basis, and that is exactly what this man as done...I look forward to our sessions together ever week and excited to see what 2026 has in store for us 👀

- Here is what Ryan said...Connor has been an amazing PT and a huge help in building my confidence in the gym. He’s great at explaining movements and proper technique in a way that’s easy to understand, which has helped me create my own routine and train independently. I now go to the gym regularly on my own, which feels like a big achievement. I really enjoy our weekly sessions as they keep me motivated and accountable, and Connor always helps correct any bad habits before they set in.

- New year, same results, there are no signs of us slowing down, the Compound team is bigger, stronger and healthy than ever..I am super proud and grateful for everyone putting their trust in me, I'm always here to help anyone and everyone! Tune in next week to see who is next to be in Compounds spotlight....⚡️

24/12/2025

- Merry Christmas & Happy New Year!! 🥳🎄

- Before I sign off in a few hours and head up the road to spend Christmas with the family, I just want to drop a quick message to say thank you to everyone I had the pleasure of working with in 2025! 🫡

- I wouldn't be in the position I am today without your support and trust in me to help you achieve your fitness goals...whether to came to me for basic gym advice, strength improvement, injury rehabilitation or just because you've heard about my amazing banter and unbelievable singing (in my own opinion) 🤭

- I couldn't be more proud of where Compound is today...retention through the roof, increasing numbers to my ever-growing group training sessions, delivering multiple clothing items on a monthly basis, creating my hugely-popular client spotlight series, to even increasing my working hours due to the high demand 🥹

- Excited to say there are no signs of slowing down, 2026 is set to be another incredible year for myself and to everyone who I have the pleasure to call my friends/clients. Enjoy your festive celebrations, relax, eat, drink and spend quality time with your love ones 🧡

- Lots of love, Coach Connor xx

22/12/2025

- Compounds' Double Trouble 🤣

- The last client spotlight post of 2025 is a big one today, these two are my very own Xmas angels haha, the French & Saunders of Compound...ladies&gentleman meet, Lindsay (left) & Louise (right)! 💙

- There's never a dull moment when these two are in the gym, spreading their positive energy not only to me but to everyone else. I couldn't be more proud of them both, starting from coming out of their comfort zone by lifting heavy weights to, understanding the importance of resistance training and how much it benefits everyone in everyday life! Every session is filled with maximum effort, laughs and very questionable facial expressions haha, when I'm with these two it doesn't feel like work...💪

- Here is what they both had to say about their time with me...

"I started with Connor doing PT just once a week with my friend, Louise . It soon became clear to me that I was getting results and feeling so much better. My body shape and strength improved so I decided to start the gym groups too. I’ve never looked back. I feel better than ever. I have fun, I am so happy to be part of something so welcoming and positive. Connor has smashed this ! There is nothing like it. His knowledge and interest in you is beyond what I ever expected from a gym. He really cares and looks out for you physically and personally!! Well Done Connor !! What a star" Lindsay (Frenchy),

"Connor is annoyingly brilliant. I hate the gym, yet somehow I’m stronger, fitter, and in far less pain doing my physically demanding job. His muscle knowledge is incredible, his programming is spot-on, and he somehow manages to train me and my friend without losing patience😂 Wouldn’t survive PT without him… but I’ll never admit that to his face. 🤫 Louise (Saunders)

- As 2025 is coming to a end, I will be putting a pause on my client spotlight series but don't worry, we will be back in 2 weeks with a truly incredible transformation...👀

- Stay tuned later this week for my annual cringe-worthy Christmas message 🎄🎅

16/12/2025

- Compounds' Birthday Girl! 🎂

- As we hit the penultimate week of my client spotlight series of 2025, its the turn of one of my OGs, Natalie Kirkpatrick take a bow and a very special happy birthday to you for last week...🥳

- Natty has been a close friend of mine for years, so when she came to me wanting help with her fitness, I knew exactly what to do and how quickly she would settle in with the girls and guys of my group training sessions. Over 18 months later, we are still going strong and not looking back. Pushing not only her but everyone else in the group to lifting weights that didnt seem possible and creating friendships along the way. I couldn't be more proud of how much she has acheived already and super excited to see what we can do in 2026...👭

- Here is what she had to say about her time with me..."As someone who went from working in an office environment and went to the gym 4/5 days a week my routine changed when I started working from home and I struggled with an injury. I've always enjoyed keeping fit and been someone who trains better when I train with a partner or group.
Struggling to get a routine and motivation I approached Connor regarding his group training.
Having known Connor a long time he put me straight at ease on my first taster session as did the rest of members who were there.
Here I am 19 months later, injury free, with exercises to suit my weaker shoulder and those members are now more like gym family. A class of all ages and mixed abilities but no egos. We laugh a lot, drive Connor mad at times but continually encourage and push each other when motivation lacks. Oh and extra bonus we know how to have a good day/night out. Without this I wouldn't be getting out of bed to go to the gym at 6am! Focus for me coming in to the new year is to get my nutrition in check after a few months of over indulging (not every year you turn 40) and keep improving form and trying to up my weights." 💙

- Next week as we approach the end of the year and take a little pause to our hugely successful compound client series, it will be the turn of our very own comedy duo (you do not want to miss these two!)...👀🤣

10/12/2025

- Compounds' Angel! 👼

- I'm super excited about this one folks...this week's spotlight goes to one of earth's beautiful people inside and out, I dont know anyone who hasn't got a nice word about this woman, ladies and gentlemen...Lainie Wells! 👏

- Lainie, came to me a few years ago wanting to get her 'mojo' back in the gym and training consistently, since then we haven't looked back. Training 4 sessions a week with the group family, not only have I seen her strength improve but her confidence has gone through the roof! Having her smile, laughter and support not only helps me but also everyone else in the gym 🥹

- Plus, I have ever seen anyone complete 200M on the SkiErg faster than her! Also, I think I am creating a competitive side to her, especially when I bring out the flashing lights into the workout and when we are hosting our 'Compound Team Games' 🤭🥇

- Here is what she had to say about her time with me..."I contacted Connor on a whim almost 2 years ago after spending some time attempting to go solo in the gym and found I quickly lost motivation… I had always been used to group training sessions and not only did I miss the social side of group training, but I was lost on how to put together an effective training plan that would help me reach my goals.

Since joining Compound, I feel my confidence has grown and I am finally consistent in my workouts. Connor has a wealth of knowledge and is always there to support and ensure safe techniques during workouts all while keeping everyone laughing throughout. And it’s not only Connor that keeps the moral high, the people that attend the group sessions are genuinely lovely people. Everyone is so warm and welcoming… I never thought I would ever feel comfortable in a gym but I can honestly say I do since joining Compound!" 💙

- We continue the client spotlight series next week with a very special birthday celebration...but who is it, you will have to wait and see! 👀

03/12/2025

- Compounds' Pocket Rockets! 🚀

- Excited to share with you all these two wee bundles of joy 🥳 this weeks' spotlight goes to two of our newest and cutest members to the Compound gang...Emma (EP) & Patricia (Patty) 💙

- These two are a prime example of why my group training sessions are so popular!! With my "gym buddy" format, I have seen first hand what they both do for each other. Tackling every challenging workout i provide the guys, these two motivate each other, complete it at their own pace and gives each other the support they need...🥹

- With my guidance and the encouragement grom everyone else, these two have settled in beautifully into the group and are already seeing an improvement in their strength and confidence in a gym scenario, I couldn't be any more proud of them both! 💪

- "I joined Compound back in the summer this year. I kind of fell out of love with going to the gym solo and totally lost my motivation. One of the lovely members at Compound recommended me coming along to one of the sessions and since then I have never looked back! Connor is super knowledgable, patient and very good at what he does. Each week he provides different routines making you feel more accountable as well as getting to learn new workouts. Compound is a great way of meeting new people besides getting to increase your strength, build your confidence back up within the gym setting and just finding that motivation again. I would thoroughly recommend joining Compound! The Social days out are always fab too! ☺️🎉" (EP)

- "After a very long break from exercising, my wee friend introduced me to Compound after being recommended by another. I found Compound cosy, uncomplicated and a friendly group. Connor is very encouraging and passionate about his work. He has a great sense of humour, he's a great guy who believes in our potential and encourages us to do our best! 👏 (Patty)

- Feeling left out and want your own client spotlight post?? Take the first step and drop me a message, its never too late to join this ever-growing and unbelievable group of people! My door is always open for everyone and anyone... 📨

Compound Limited

16/02/2026

02/02/2026

26/01/2026

19/01/2026

18/01/2026

09/01/2026

24/12/2025

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