Templetown Strength & Conditioning

Templetown Strength & Conditioning 35+ feeling stiff sore & sluggish? Contact me today to schedule an initial consultation and and let's get started! 💪

We help adults lose fat, get fitter & feel younger
📍 Carlingford & Online
Find out more about our 12 Week Rebuild👇🏻
https://templetownsc.com/online-rebuild/ Train Smarter, Not Broken
Templetown S&C helps men and women in their 30s and 40s get strong lean and pain-free for life
From flare-ups to fat loss plateaus I help you train hard without breaking down
✅ Real coaching
✅ Back-friendly strength w

ork
✅ Flexible PT & group sessions
📍 Carlingford | 💻 Online options
📩 DM for a free guide or to get started

👋 Hey, welcome to my personal training studio, Templetown Strength and Conditioning! My mission is to help busy men and women 🏃‍♂️🏃‍♀️ lose weight, get fitter 💪, and boost their confidence 💯 - without struggling in the gym.

📍 Located in Templetown, Carlingford, my private facility is open early mornings ☀️ and evenings 🌙, making it easy for you to fit in a workout, before or after work, without having to travel into Dundalk or Newry.

🏋️‍♂️ My proven weight loss system helps you change your relationship with food 🥦🥕, boost your body confidence levels, and achieve the results you want. Whether you're interested in fat loss, muscle gain, sports performance, transformations, or general health and fitness, I'm here to help you reach your goals 🎯.

👨‍🍳 I provide personalised coaching that focuses on results-driven motivation, training, and nutrition 🥗🏋️‍♀️📈, tailored to your specific needs and abilities. With my guidance and support, you can lose stubborn weight, tone up, and get your confidence back - guaranteed 💪💯.

👉 So, if you're ready to take your fitness journey to the next level, let's work together to achieve your best self 🙌.

09/09/2026

STOP WAITING FOR THE PERFECT WEEK.

You don't need:

❌ 5 gym sessions
❌ 10,000 steps every single day
❌ Perfect meals
❌ A completely empty diary
❌ Monday morning to start again

You need to get better at doing SOMETHING when life isn't perfect.

30 minutes instead of 60?

Do it.

2 sessions instead of 4?

Do them.

A takeaway and a few drinks on Saturday?

Enjoy it and get back to normal on Sunday.

One missed workout doesn't ruin your progress.

One bad meal doesn't ruin your progress.

One bad week doesn't even ruin your progress.

The danger is turning one missed day into "I'll start again next Monday."

Stop getting good at starting over.

Get good at starting again 💪🏻

Know someone who's permanently "starting Monday"?

Send them this 😂

Carlingford TempletownSC

08/09/2026

GOT A BAD BACK? STOP AVOIDING THIS MOVEMENT.

If you've had back pain before it's easy to become scared of bending and lifting.

But avoiding the movement forever isn't much of a long-term plan.

That's where something like the Romanian Deadlift can be brilliant.

The goal isn't to throw a heavy bar in your hands on day one.

It's to:

• Learn how to hinge properly
• Control the movement through a comfortable range
• Build stronger glutes and hamstrings
• Increase the load gradually
• Develop confidence bending and lifting again

Start light.

Move well.

Build from there.

Because the goal isn't to spend your life protecting your back from movement.

It's to build a body that's stronger and more capable of handling it 💪🏻

If an old back problem has left you unsure about what you should or shouldn't be doing in the gym DM me SGPT and we'll help you find the right starting point.

Over30Fitness PersonalTraining Carlingford TempletownSC

07/09/2026

STOP trying to get back to the fitness you had 10 years ago.

Your life isn't the same.

You might have:

• More responsibility at work
• Kids and family commitments
• Less free time
• More stress
• A back or knee that occasionally has its own opinion 😄

Yet loads of people still try to train exactly like they did years ago.

5 sessions a week.

Perfect nutrition.

No missed workouts.

Then real life happens and the whole thing falls apart.

You don't need another "fresh start".

You need a plan that works when the week ISN'T perfect.

That's what coaching should do.

The September Online Rebuild is built around your training history, goals, schedule and any old injuries or niggles that need considered.

Then we adjust it as real life happens.

Because consistency isn't about being perfect.

It's about having a plan you can actually stick to.

📩 DM me REBUILD and I'll send you the details.

Carlingford TempletownSC

04/09/2026

Someone in the gym asked me last night:

"Is creatine actually any good?"

Yes. And it's not just for bodybuilders or young lads trying to get massive 😜

Creatine is one of the most researched sports supplements around.

For both men and women it can help support:

💪🏻 Strength
⚡️ High-intensity training performance
💪🏻 Building and maintaining muscle
🔋 Your ability to train hard consistently

There's also growing research into creatine and cognitive health which makes it an interesting supplement well beyond the gym.

What should you take?

Keep it boring.

👉🏻 Creatine monohydrate
👉🏻 3-5g every day
👉🏻 Training days AND rest days
👉🏻 Take it whenever you'll remember it
👉🏻 No need to cycle it
👉🏻 You don't need a loading phase

One thing worth knowing if you're trying to lose weight:

Creatine can increase the amount of water stored inside your muscles.

So the scales might increase slightly when you start taking it.

That does not mean you've gained body fat.

And no... creatine isn't a steroid 😆

What supplement do you want me to break down next? 👇🏻

03/09/2026

The goblet squat is one of my favourite ways to get someone squatting confidently again.

But a few simple mistakes can make it feel a lot harder than it needs to:

Keep the weight close.
Brace first.
Let the knees move.
Control the range.

And don’t chase depth just because Instagram told you every squat needs to be arse-to-grass 😆

Start with the range you can control and build strength from there.

Want coaching rather than guessing your way through it?

DM INFO and I’ll send you the details on Small Group PT 💪🏻

02/09/2026

Your breakfast doesn't need to be complicated to be good 👀

Start with the basics and build from there.

🥣 Greek yoghurt for protein
💪🏻 Add protein powder to bump it up
🍓 Berries for fibre, antioxidants and micronutrients
💊 Supplements can help fill the gaps once the basics are covered
☕️ Coffee because... obviously 😂

You don't need a cupboard full of "superfoods" or a perfect diet.

You need a few simple habits you can actually repeat.

And apparently following me makes your breakfast better too. Who knew? 😁

Follow for simple training and nutrition advice that actually fits real life.

01/09/2026

Retired from rugby doesn’t mean training like your best years are behind you.

Great catching up with long-term online client Martin and getting a proper session in at Templetown 💪🏻

Martin’s training included:

• Earthquake bar overhead press for shoulder mobility and stability
• Jammer press to maintain upper-body power
• Cambered football bar bench press for strength and shoulder control
• Tib raises for lower-body rehab and prehab
• Cold plunge and sauna for recovery

Everything had a purpose.

Because good coaching isn’t about handing everyone the same workout.

It’s about building the right training around your body and your next goal.

For Martin that’s the Copenhagen Half Marathon 🏃🏻‍♂️

My 12-Week Online Rebuild intake closes next Friday evening.

Want personalised training with the structure and accountability to keep progressing?

Hit the link in my bio before the doors close.

01/09/2026

"You should NEVER deadlift if you've had back pain" 👀

Better hope you never drop your keys then 😂

Being told to avoid bending or lifting forever because you've had back pain can create more fear around movement than confidence.

The goal isn't to throw caution out the window.

It's to find what you can tolerate and gradually rebuild your strength and confidence from there.

Your back isn't made of glass 👍🏻

Follow for more strength training without the fear.

You don't need more motivation.You need training that actually fits your life.Because most people I coach aren't complet...
31/08/2026

You don't need more motivation.

You need training that actually fits your life.

Because most people I coach aren't complete beginners.

They've trained before.
They know exercise is good for them.
They want to feel strong and fit again.

But work got busier. Kids came along. Maybe the back, knee or shoulder started giving a bit of grief.

And training became stop-start.

At Templetown there are two main ways we solve that 👇🏻

1️⃣ ONLINE REBUILD

For someone who can train independently but needs a proper plan and accountability.

We start with an in-person assessment at Templetown.

Then I build your programme around:

• Your goals
• Your training history
• Your ability
• Any previous injuries or niggles
• The equipment you actually have access to

But the programme isn't the magic bit.

The weekly coaching is.

We check what's working and what's not and adjust as life happens.

Then at the end of 12 weeks we test again and see exactly what's changed.

2️⃣ SMALL GROUP PERSONAL TRAINING

For someone who wants more hands-on accountability and a coach there while they train.

Maximum 12 people.

3 small groups of 4.

Your training is coached and adapted around your level, ability and injury history.

You book your sessions.
You turn up.
We coach the rest.

And with sessions across the week there's flexibility to fit training around work and family life.

So which sounds more like you?

🏋‍♂️ Know how to train but need the plan and accountability?

DM "REBUILD"

🙋‍♂️ Want the appointment and a coach there with you?

DM "SGPT"

28/08/2026

You’re not 25 anymore.

And that’s not a problem.

Your life is probably completely different now.

More work.

Kids.

Less recovery.

A few old injuries.

Less time to train.

So trying to copy the programme you followed 10 or 15 years ago usually makes no sense.

You can still get seriously strong.

Fit.

Lean.

Capable.

You just need training that works around the life and body you have now.

Not the one you had when recovery meant lying on the sofa all Sunday. 😂

That’s exactly what we’re building with the September Online Rebuild.

Personalised training.

Weekly coaching.

Progression based on where you are now.

DM REBUILD and I’ll send you the details.

Address

Templetown
Carlingford

Telephone

+353877824480

Website

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