O'Leary - Strength & Performance

16/04/2026

01/04/2026

If you don’t feel RDLs in your glutes, it’s easy to blame the exercise

But RDLs are one of the most effective movements for developing the glutes (while also targeting the hamstrings)

Most of the time, it comes down to ex*****on.

Common mistakes I see:
– Rounding through the upper back → keep it flat and stable to maintain tension where you want it

– Turning it into a squat/hinge hybrid → a slight knee bend is fine, but the focus should stay on the hinge (keep the knees soft, not driving forward)

– Cutting the range short → if mobility is limiting you, then add some hip and hamstring stretching to your workouts

– Rushing the reps → control the movement and own each position

The difference isn’t the exercise.�It’s how you perform it.

Let’s build.

———

23/03/2026

Not every fitness journey starts with weight loss.

When I was at drama school, I was training for hours every day… but I wasn’t getting stronger, and I wasn’t performing at my best

From the outside, I probably looked fit — I even had abs at the time. But in reality, I was under-fuelled, lacking muscle, and not in a healthy place physically

I was doing more… but getting less out of it

Things only started to change when I stopped guessing and started being more intentional with how I trained, how I ate, and how I recovered

And that’s something a lot of people are still stuck in now

Because not everyone needs to lose weight to have a fitness journey — sometimes it’s the opposite.

Some people need a different approach:
Build confidence.
Get stronger.
Feel comfortable in their body.

If that’s you
I get it.

———

16/03/2026

Progress looks different for everyone.

For some people, it’s simply feeling more confident walking into the gym
For others, it’s finally adding weight to lifts that used to feel stuck

Different milestones. Same process.

Having a plan.
Sticking to it.

And showing up — even on the days when motivation isn’t there

Really proud of all my past & present clients who commit to that

Because the confidence, strength, and discipline that come from it are earned.

———

10/03/2026

I didn’t learn training in a gym.

I learned it in a dance studio.

An environment where technique was everything.

�Every position mattered.
�Every line mattered.�
Every detail mattered.

That standard shaped how I see movement

When I moved into coaching, I carried that same mindset onto the gym floor

Form before load.�
Control before intensity.�
Technique before ego.

Because progress isn’t built through rushing reps or chasing numbers.

It’s built through precision, consistency, and intent.

That’s the standard behind�O’LEARY – Strength & Performance

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08/03/2026

For the past year, I’ve been known as The Dancing PT

That chapter built the foundations:

But my coaching has evolved.
My standards have risen.
My direction is clearer.

Two years into my journey as a coach, this marks the transition to:

O’LEARY – Strength & Performance

The name has changed, but the mission has not.

Build strong, capable bodies.
Train with structure.
Develop real performance and technical intent.

This isn’t a new start.
It’s a refined one.

Let’s build.

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28/03/2025

As we hit the quarter mark of 2025, I wanted to take a moment to reflect on how the year has been so far!

Safe to say, it hasn’t been easy, and there have been plenty of challenges along the way 😅 For those who don’t know, I made the tough decision to leave my job at PureGym at the end of January for a multitude of reasons. This wasn’t a decision I took lightly, as it meant taking my business solely online for the foreseeable future—something that comes with its own set of challenges. Competing with ‘Fitness Influencers’ spreading misinformation and established Online Coaches with glowing Testimonials and Transformation photos isn’t easy!

2025 has been anything but a walk in the park, and I’ve had to make sacrifices. But despite all that, I’ve been able to dedicate more time to my business than ever—rebranding, putting out more content across platforms, and working on things I previously didn’t prioritize. I know that when the time is right, I’ll be stepping back into the spotlight, ready for new experiences and challenges!

Watch this space! 👀