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Paul Duncan Personal Training

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Paul Duncan Personal Training

🎯 Helping women and men lose that unwanted fat for good while gaining strength and confidence.
🧐Without over complicating the process.

15/10/2025

Do you suffer from gym anxiety?

Do you feel lost or like everyone’s watching you?

Then I’ve got the perfect place for you

🏋️‍♀️ A private studio in Banchory — where it really is 1-2-1 training only!

✅ No distractions
✅ No waiting for equipment
✅ No crowds
✅ No distractions

If you’ve ever wanted to try personal training but busy gyms have put you off… this is the place to start.

📩 Message me to find out more or arrange a visit!

14/06/2025

A week has passed since Tough Mudder was completed!

A day of rain, sun, swearing and teamwork!! Proud of this team and the determination they all showed to get through it!

Pushing through every obstacle and lifting eachother up (physically and mentally).

From those Saturdays spent doing Tough Mudder classes at the gym to the high fives at the finish it was all worth it!

Was it a challenge? Yes. Was it a struggle at times? Yes. Will we do it again? Definitely!

Well done everyone! It was a day to remember!

28/03/2024

Diet failed again?

Here are 5 reasons your diet keeps failing.

• Your expectations are unrealistic: Setting unattainable goals can lead to disappointment and derail your progress.

• Unsustainable: Your diet is far too restrictive making it impossible to stick to for a long period of time.

• Lack of support: Those around you need to help. Talk to your friends or partner and explain that they need to help you and how they can do this.

•Lack of education: Not knowing or understanding nutrition basics or how to make healthy food choices can hinder progress.

•Inconsistency: You have been near perfect all week, the weekend hits and you undo all your efforts from the week. Learn how to manage your weekend habits and continue your progress for the whole week.

All these points have answers. Diets do not need to be complicated or very strict. Chances are those posts you are seeing from ‘influencers’ on social media are telling you that you HAVE to do (insert diet of your choice) to get the results you want. Which simply is not true.

Find a diet that works for you, and make steady progress. Don’t go all out and lose the weight for a short period of time before gaining it back.

Getting in shape requires continuous habits, not just a few weeks so don’t rush it.

20/12/2023

Being fit and healthy isn’t always easy.

I don’t tend to share personal stuff on here but today I will…Today marks 6 years since I got my life back. After being on dialysis for 18 months, on this day in 2017 one of my best friends gave me something, that no matter what I do, I will never be able to thank them enough.

I’m not going to share the full story, but the point of this post is to say; when you are at your lowest, whether it be physically or mentally, all it takes is something positive to get yourself back on track. For me, I was extremely lucky that I had a friend willing to do something so selfless that it gave me my life back and also happened to be the perfect match.

Hopefully for you it won’t be something as extreme as this.

Maybe all it will take is a little shift in those scales or the feeling of your clothes fitting better, to give yourself that bit of motivation to keep going and reach those goals.

When I left hospital at the start of January 2018 I was underweight, weak and basically starting from scratch. Weights that I had done before I was ill now felt so heavy and having to eat all of the calories, just to put weight back on was a struggle to start with.

Fast forward 6 years and I’m here. Probably the strongest, fittest, and heaviest I have ever been.

I know the struggle to get in shape and can sympathise with anyone who is going through an illness or generally just struggling to get in shape.

If you have made it to the end of this post then thanks for reading. If I can help you with anything just drop me a DM or if you or someone you know is going through kidney troubles I’m more than happy to talk about my experience.

02/08/2023

What’s new?

Last week was a busy one. Packing up the studio, painting, cleaning filling in all those dumbbell size holes in the wall…. All while continuing to try provide the best sessions possible. Thanks to all my clients who accepted that the gym was more like a DIY disaster and still came in and smashed their sessions.

So that’s it, the end of an era at the Fit Room, I had personally been there for over 3 years and the place will always hold a lot of good memories, but it’s now on to new things. RGU Sport is now where you will find me. It’s good to be back here, the gym has had a lot of work done on it since last time I was here and is looking brilliant.

Looking forward to getting my clients up here and settled in again.

23/04/2023

𝗡𝗲𝘄 𝘁𝗼 𝘁𝗵𝗲 𝗴𝘆𝗺?

If you are new to the gym, unsure where to start or just feel a little anxious walking between different pieces of equipment then this post is for you.

Target your full body with these 5 exercises all while staying in the comfort of your own zone using only dumbbells.

•Dumbbell goblet squats 4 sets of 12 reps
•Seated Dumbbell Shoulder Press. 3 sets 10 reps
•Dumbbell bench press 3 sets 10 reps
•Single arm Dumbbell row 3 sets 12 reps
•Plank with dumbbell drag 3 sets 16 reps

Job done.

You have just hit a large amount of muscle groups with a good amount of volume all while being in hopefully, a comfortable environment and that allowed you to do your session.

If you found this useful or are going to try it leave a comment, would love to hear how you get on.

02/04/2023

𝗪𝗵𝗲𝗻 𝘀𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴 𝗶𝘀 𝘁𝗼𝗼 𝗵𝗲𝗮𝘃𝘆, 𝗷𝘂𝘀𝘁 𝗹𝗶𝗳𝘁 𝗶𝘁 𝗮𝗻𝘆𝘄𝗮𝘆!
packed.lets.go , at the end of her strength block and wanted to test her Hex Bar Deadlift max.

𝟵𝟳.𝟱𝗸𝗴 wasn’t going to beat her. She tried the first time and thought it was too much for her, a lot of people might decide to settle for the 95kg, but Miriam dug deep and lifted it, with some pretty perfect form!

Hard work in the gym and having sheer determination is what made this lift happen. Like everything else, if you put the work in you 𝘄𝗶𝗹𝗹 get the results!!

Next stop 𝟭𝟬𝟬𝗸𝗴!

12/02/2023

𝗛𝗼𝘄 𝗱𝗼 𝘆𝗼𝘂 𝘀𝘁𝗿𝘂𝗰𝘁𝘂𝗿𝗲 𝘆𝗼𝘂𝗿 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝗺𝗲?

There are many different ways in which you can structure your programme. And for some, finding what suits them best can take a bit of time.

Below is my favourite splits and a brief explanation of why I would choose them for most of my clients.

Full body:
• If you only have time for 2 or 3 sessions per week.

•Allows you to get a good amount of volume in so great for muscle building.

•Have a different session for each day to make sure each muscle group is getting enough volume.

Upper/Lower:

•At least 4 sessions per week for full benefit

•Allows for much more volume on a certain muscle group.

•Good amount of recovery time till next session.

•Allows for higher intensity on a particular muscle group

•Train the big muscle groups on opposite days, such as legs and back.

These two splits are personally my favourite and in my view the most effective. There are other ways and they to also have there benefits.

What is your current workout split?

Could you benefit from changing it?

Remember, the best workout split is always the one that you can stick to and enjoy!

If you want find out more and see if changing your programming would benefit you more, drop me a message.

29/01/2023

𝗧𝗵𝗲 𝗦𝘂𝗻𝗱𝗮𝘆 𝗦𝗵𝗼𝗽

Getting the food sorted for the week ahead. For me at the moment I am prioritising protein and making sure I am getting a balanced and varied diet.

Planning meals for the rest of the week to save having to pick up a quick lunch from the shops

If you have goals you are looking to achieve, you 𝗰𝗮𝗻𝗻𝗼𝘁 𝗹𝗲𝗮𝘃𝗲 your nutrition to chance. Take charge and plan what you are going to eat to give your body what it needs.

What this photo doesn’t show is food left from last week, food in the freezer and also the odd treat that will be bought during the week 🙈.

Remember, not any one diet is perfect. The best diet is one that you can stick consistently to and allows your body to perform at its best!

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