https://www.instagram.com/emmaosullivanpt/

Coached By Emma, Cork (2026)

12/04/2025

Meet my amazing client Laura 🩷

When Laura first came to me, she struggled with consistency in her nutrition.
She was training but did not have a proper plan to actually get results.

What did we do to change this?
We added structure into her nutrition and training.
With this consistency she was finally able to start seeing changes!

It wasn’t just about bringing a change to her diet and training. It was about the little daily boxes to tick:
✅ Water Intake
✅Prioritising Sleep
✅Managing Stress
✅Hitting her step target

By putting attention into the smaller details and nailing them that’s how you will be able to succeed.

It’s about creating a balance to still be able to enjoy your social life without de-railing the progress you make.
It’s not about over-restriction but finding that balance

This is why having a structured plan in place is so important. Just going to the gym without a clear plan and not having any consistency in your nutrition won’t get you where you want to be.

Results come from committing to a plan, staying consistent, and trusting the process.

Are you FINALLY ready to make the commitment to yourself?
DM me ‘READY’ and let’s finally make that change happen 🚀

28/03/2025

Let’s talk creatine 🤓

Creatine is the most researched health supplement with so many proven benefits!

If you are unsure of creatine is for you then give this a read ⤵️

27/03/2025

My client Bethany who is absolutely smashing her body recomposition! 🩷

No quick fixes.

No extreme restrictions.

Just consistency, hard work, and a balanced approach to her training and nutrition⚖️

Bethany is also doing her first half marathon this year which I am so excited for 🥹

Proud is an understatement!!!

The hard work Bethany is putting in is paying off. Time to take her progression to the next level 🚀

For coaching enquiries drop me a message and let’s chat ❤️‍🔥

30/01/2025

Why do I love my job?
Because of client testimonials like this 🥹⤵️

‘Working with Emma has been one of the most transformative experiences of my life, both mentally and physically. When I first started, I was unsure of myself and lacked the direction I needed to truly grow. But through her guidance, expertise, and unwavering support, I’ve completely changed in ways I never thought possible.

Emma is so much more than a trainer, she is a true mentor, motivator, and friend. Her passion for what she does shines through in everything she does, and it’s evident that she genuinely cares about her clients. She doesn’t just give you a plan to follow, she takes the time to understand your goals, your struggles, and works with you every step of the way to ensure you succeed. She goes above and beyond to provide the support and encouragement you need, even when it feels hard to push forward.

She’s not just a coach who pushes you to achieve your best, but also someone who genuinely listens, guides, and supports you through both the highs and the lows. Her positivity is infectious, and she has an incredible ability to motivate you, even when you feel like giving up. Emma knows exactly how to challenge you in the right way, helping you break through limits you never thought possible.

I’m a completely different person because of her, stronger, more confident, and mentally tougher. If you’re looking for someone who will invest in your success, both as a coach and as a friend, look no further. 🤍🤍🤍‘

For coaching enquiries drop me a message on WhatsApp and let’s chat ❤️‍🔥

12/01/2025

Just a ✨friendly reminder✨ that if the first week of January didn’t go to plan….

THAT IS OK!!!!

There are still 51 weeks left in the year.

Just because you haven’t had the best start to January doesn’t mean you have fu**ed your year already.

The thing people make the mistake of is starting a new year setting crazy unrealistic goals.

One piece of advice I would give…

Start small.

Daily goals ➡️ Weekly Goals ➡️ Monthly Goals ➡️ Yearly Goals

Keep your goals smart and achievable.

By setting small weekly goals into place it will help you create a routine.

This routine becomes a habit.

And these habits you do will help you in achieving your bigger goals.

Stop putting pressure on yourself to completely change your lifestyle in one week with unrealistic goals.

Change takes time.

Changes takes consistency.

Change takes patience.

Interested in working with me for 2025? Drop me a message and let’s chat ❤️‍🔥

27/11/2024

BTS Group Photoshoot 2024 📸

I could not begin to describe how proud I am of each one of my girls 🩷

Each of them had their own journey. Their own goals set out to achieve.

The past 16 weeks they have shown a new level of work ethic, dedication and determination to reach their goals.

But the goal they all shared was to gain the confidence to step behind a camera and showcase their hard work. And that is exactly what they did 🩷

There is no prouder feeling being a coach than to see a client grow and develop a confidence they never realised they had 🥹🩷

I am so excited to see the final results 🥰📸

Now it’s time to set new goals for 2025🚀

17/11/2024

The scales could be what’s ruining your progress…

HEAR. ME. OUT. 🗣️

The picture on the left is about 6 years ago before I started taking training and nutrition seriously.
I was always trying out the latest ‘fast fix diet’ or ‘two week abs workout’

My biggest downfall? Constantly fixating on the scales to determine any progress I was making.
I would get frustrated not seeing the scales drop, hit the f**k it button and eat all around me.

I was stuck into a continuous cycle of eating clean all week, weighing myself and not seeing changes to going off the rails with my food out of frustration.

What I wasn’t paying attention to was ⤵️

Taking check in pictures to see a difference in body composition.

How my clothes were fitting.

How my overall fitness levels were.

How my strength was progressing in the gym.

All of these factors overlooked by the fact that I didn’t see the changes in the scales I wanted to.

But I learned from my mistakes and realised that the scales wasn’t the only way of determining progress. 🙅‍♀️

By switching my mentality towards the scales I finally started to see the progress I was actually making.
I developed a healthy mindset towards nutrition and learned it was a process not an overnight fix.

6 years later I am the same weight I was but I have a completely different body composition, better mindset and a hell of a lot more muscle tissue 📈

And most importantly….

I don’t have an unhealthy obsession with the scales‼️

So this is your little ✨friendly reminder✨ to stop letting the scales dictate your progress 🫶

16/11/2024

Let’s talk WORK ETHIC 🤌😮‍💨

7 weeks work done here for Laoise and we’re still not done 🚀

How was this achieved⁉️

It’s simple. We put structure into her training and nutrition.

We focused on prioritising nutrition that would improve health, focusing on foods which suited her digestion and made a plan on how we can implement the right foods to suit her digestion not hinder it🥗
Food sources which would aid in a healthy gut balance🍽️

Her training plan is structured to her goals.
Not focusing on overcomplicating exercises but focused on solid training and pushing every single week.
Working on form and ex*****on to make the most out of every single session🚀

This girl has made me so proud with the level of work ethic she has shown. No matter what little set back she still pushes through and shows up. Every. Single. Time. 🏆

Laoise is the definition of showing up no excuses❤️

I am still taking on clients so if you’re interested in starting drop me a message and let’s chat about how we can reach your goals ❤️‍🔥🥰

15/11/2024

Firstly, I can promise you that you are not going to get ‘bulky’ or ‘manly’ if you train your upper body‼️

I know most girls want big glutes and good legs but we need to stop neglecting training upper body 🗣️

WHY YOU SHOULD TO TRAIN YOUR UPPER BODY ⤵️

1️⃣ STRENGTH
From a strength perspective it is MASSIVELY important to train your upper body!!

If you are constantly training your lower body but neglecting to train your upper body you are creating a strength imbalance.

By training your upper body, you are building muscle which is increasing your level of muscle mass.
The benefit to this?
When it comes to metabolism muscle tissue burns more calories compared to fat tissue! 📈

2️⃣ THE ‘X’ SHAPE
Training upper body creates symmetry in your physique.
By training upper body you will create an ‘x shape’ physique which makes your waist look smaller and your legs look bigger.

3️⃣ POSTURE
When it comes to good posture it is ESSENTIAL to have a strong back.
By training your back you are strengthening your muscles which helps prevent slouching.
As simple as this might sound …
By improving your posture it will also lead to improved confidence🩷

11/11/2024

Happy Monday 🩷

New week = New goals 📈

The best advice I can give… start the week as you mean to go on. Start by setting small goals and daily habits!

Daily Goals ➡️ Weekly Goals ➡️ Monthly Goals ➡️ Yearly Goals

Every small step counts! Remember… it’s a marathon not a sprint. Often we overlook the small goals because we are racing to get to our bigger goals. But by overlooking the smaller goals you are actually slowing your progress towards your overall goals.

Step by step. Day by day.📈

What are some daily goals you could set?
✅Prepare your meals the night before to ensure no slip ups in nutrition
✅No phone 1 hour before bed
✅Hit 10k steps
✅Drink 2-3 litres of water.
✅Read 10 pages of a book.
✅5 minutes of journalling.

One of my favourite sayings (as cliché as it is)…
Fail to prepare, prepare to fail!

If you struggle to set goals.. this may be exactly what you need!
This link is access to a monthly planner (June 2024-December 2024) where you can write out your goals and daily habits. By doing this, it keeps you accountable daily.
Developing positive habits helps promote regularity and stability and leads to a more predictable and stable routine🙏

https://docs.google.com/spreadsheets/d/1GKiZcE8mNvaSrfg5Wl9q3AElyxCVd7F_49B4M1kSNpI/edit?usp=sharing

If you want to get access to this habit tracker, request access and I will send you a copy🥰

New week…. LFG!!!🔥🔥

08/11/2024

My clients absolutely smashing their week 🥹🩷

Coached By Emma

12/04/2025

28/03/2025

27/03/2025

30/01/2025

12/01/2025

27/11/2024

17/11/2024

16/11/2024

15/11/2024

11/11/2024

08/11/2024

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