Templetown Strength & Conditioning

Templetown Strength & Conditioning Train Smarter, Not Broken 💪🏻
Helping busy men & women get leaner, stronger & stay injury-free
📍 Carlingford | 🖥️ Online coaching too

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 work
✅ 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 🙌. Contact me today to schedule an initial consultation and and let's get started! 💪

23/06/2026

The takeaway is not the problem...
The permission slip afterwards is.

You have the takeaway on Friday or the pints after a brutal week at work.
Then the story starts:
“Sure the weekend is gone now anyway.”

By Saturday morning, breakfast is whatever is quickest.
Lunch is grabbed between matches, family plans or jobs around the house.
By Sunday evening, you are grazing at the kitchen counter while promising yourself a dramatic Monday reset.

Enjoy the meal.
Then make the next decision independently.
One choice does not need to become the theme of the entire weekend.

Full episode - Episode 40 - link in bio.

22/06/2026

Former athletes rarely lose progress in one takeaway or a few pints.
They lose the structure for the next 48 hours.

Friday evening is flexible.
Saturday starts without a plan.
Breakfast becomes whatever is handy.
Lunch is grabbed between children’s matches, family jobs or driving around half the county.

Then comes the sentence:
“Sure the weekend is gone now anyway.”
That is the weekend drift.
One meal did not cause it.
The permission slip afterwards did.

You do not need a perfect weekend.
Keep breakfast and lunch fairly normal.
Plan the meal or drinks you actually want.
Return at the next normal meal afterwards.

The aim is not to train and eat like a monk.
It is to stop one decision becoming ten.

DM me REBUILD if you want a structure that works across the full week.

Send this to someone whose weekend always starts with “just the one” and ends with “sure Monday is a fresh start.”

Eating high protein and still struggling with cravings?That does not mean protein is useless.It means protein was only o...
21/06/2026

Eating high protein and still struggling with cravings?

That does not mean protein is useless.

It means protein was only one part of the problem.

Check your overall food intake.

Look at your sleep.

Notice the routines attached to snacking.

Prepare better options.

And leave room for treats you actually enjoy.

The aim is not to create a perfect diet with no cravings.

It is to build a structure that stops one craving turning into an unplanned evening of grazing.

Save this for the next fridge conversation.

DM me REBUILD for the application.

18/06/2026

Meal prep does not mean losing your full Sunday to 21 identical plastic tubs.

🍗 Prepare enough protein for the next few days.

🥣 Cook another batch halfway through the week.

🥝 Keep easy snacks ready.

✅️ Have a planned treat available.

You do not need to prepare every bite.

You need to remove the decisions that normally catch you when you are tired and hungry.

Preparation beats another argument with the fridge.

Full episode - Episode 39 - link in bio.

17/06/2026

Motivation comes and goes as quickly as a song on the radio 🎶

You cannot rely on feeling motivated at 10pm after a long day.

Make the decision earlier.

Have the planned snack ready.

Portion the treat.

Prepare tomorrow's food.

Discipline matters 💪🏻

But discipline is easier when your environment is not fighting against you.

Full episode - Episode 39 - link in bio.

16/06/2026

The fridge is not always asking if you are hungry 🤔

Sometimes it is asking if you are tired, stressed or bored.

Physical hunger usually builds gradually and more than one type of food sounds appealing.

A craving can arrive suddenly and want one very specific thing.

If you are hungry, eat 🌯

If you are tired or bored, food may not solve the actual problem.

The first step is recognising which conversation you are having.

Full episode - Episode 39 - link in bio.

15/06/2026

You can hit your protein target and still overeat at 10pm.

Protein can help you feel fuller for longer.

But it does not automatically remove cravings caused by stress, tiredness, boredom or habit.

That is why generic advice like "just eat more protein" can be incomplete.

Sometimes you are physically hungry.

Sometimes opening the fridge has simply become part of winding down at night.

The goal is not to pretend cravings will disappear.

It is to understand what is driving them and have a response prepared before they arrive.

Motivation comes and goes as quickly as a song on the radio.

Habits and preparation stay.

DM me REBUILD if you want help building a nutrition structure that works in real life.

5 simple protein swaps for former athletes over 35.None of them are dramatic. That is the point.Small swaps that stick a...
12/06/2026

5 simple protein swaps for former athletes over 35.
None of them are dramatic. That is the point.

Small swaps that stick are worth more than perfect meal plans that last 10 days.

Save this carousel. Try one swap this week 👌🏻
Comment the number you are trying first: 1, 2, 3, 4 or 5.

DM me REBUILD for the application.

11/06/2026

Protein is not a bodybuilding thing. It is a rebuild thing.

Protein supports recovery, muscle maintenance and adaptation from training. Without enough of it, recovery can be harder than it needs to be and you may not get the full return from the work you are already doing.

This is not about getting massive. It is about supporting your body properly after 35.

Listen to the full podcast episode 38 - link in bio.

10/06/2026

Here is what a normal working day can look like when protein is spread across the day:

🍞 Breakfast: 3 eggs on toast. Roughly 20 to 25g.
🥣 Mid-morning: high-protein Greek yoghurt or skyr. Roughly 15 to 20g.
🌯 Lunch: a wrap with a proper serving of chicken, tuna or salmon. Roughly 30 to 40g.
🥛 Afternoon: a protein shake. Roughly 20 to 30g.
🍗 Dinner: your usual meal with a proper serving of meat, fish or another protein source. Roughly 30 to 40g.
Total: around 115 to 155g depending on portions and products.

No meal prep marathon.
No cutting out carbs.
No food group bans.

The gap is not always knowledge - It is structure.
Save this. Screenshot it 📸
Use it tomorrow

DM me REBUILD for the application.

If you are local and want details on the 6-week challenge, DM me CHALLENGE.

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Carlingford

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+353877824480

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