Diverse Performance

18/09/2026

alpha HYROX with Tommy Lillis - 1:08
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No real training, brief plan in place and try to enjoy it!

What client wants to step up for a race next? 🏁

03/05/2026

Major client wins so far this year ⬇️
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Sub 2hr half marathon achieved ✅

3 clients who have all lost over 25lbs ✅

1 client on the verge of a 75lb weight loss, ongoing goal from last year ✅

Client aged 56 Deadlift 40kg - 62.5kg ✅

1k Row time trial 5:23 - 4:15 ✅

One client fitting into her wedding dress comfortably ✅

Said client above’ husband to be down 2 suit sizes ✅

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I now have a few clients in the final few weeks of preparations for the Cork Half & Full Marathon, a few weddings around the corner, a few clients on the path to massive weight loss success and overall all clients are smashing it on the weekly!

I don’t tend to share client results, photos or videos here as I feel like their goals really only matter to them & me.

It’s been a great start to the year with both PT & Class. We’re approaching the summer months now, so if you’re looking for a lifestyle change - drop me a message as I have spaces for PT opening up in May! ☀️

22/04/2026

Rowing Technique Breakdown 🚣‍♂️

If you want to row efficiently (and not gas your forearms & lungs in 2 minutes), focus on this:

• Start with a loose grip – relax your hands to avoid unnecessary fatigue
• Sit tall with a straight back – posture is everything
• Keep the handle finishing just above your belly button
→ not down by your hips
→ not up around your neck

On the recovery:
• Release the arms first while keeping that loose grip
• Slide forward slowly – this is your chance to recover, don’t rush it

Key reminders:
• Don’t round your back at any stage
• Don’t overreach at the front
• Stay controlled and balanced throughout

On the drive:
• Push with legs + arms together
• Finish exactly where you started – consistent handle path every rep

Smooth >Rushed.
Control > Chaos.

Hope this helps!

16/04/2026

Make yourself a priority, and start focusing on improving your own life.

Stop focusing on what everyone else is doing 👏🏻

14/04/2026

Are you interested in getting fitter & faster, be it for life in general or an upcoming race (HYROX / TRYKA)
My Wednesday night conditioning is the perfect class for that.
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Each week we focus on improving basic body weight movements, adding weighted exercises, perfecting erg techniques, with plenty of added conditioning and now with the brighter evenings we’ve added short runs. Each class has 10-12 people, with every person being coached individually. Whether that’s with technique or motivation, I’m communicating with everyone throughout the class.
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As it’s only 1 class a week, over the next 3-4 weeks I want to give 1 person a free class pass each week to give this class a go. Only rule, you can’t have done this class before. Each week, I’ll put a story and pick someone at random. So keep an eye out!
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Every Wednesday 7pm
Book in through the link in my bio 🏃🏻

12/04/2026

London Landmarks Half Marathon completed ✔️
1:41 - Watch
1:43 - Chip Time
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This a huge PB for me, which I wasn’t expecting considering I haven’t been able to run as much due to a calf injury, but I pulled it out of the bag regardless!
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Thanks to everyone who donated to Movember over the last few months, I really appreciate it!
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That’s the last of the Half’s for me for now 🏃🏻

06/04/2026

30/03/2026

This ties in with my last post on balance.

A lot of people think they need to feel motivated all the time to stay on track.

That is just not real life.

I’m not motivated all the time either.

If you are only chasing your goals when you feel motivated, you are going to struggle.

Motivation comes and goes.
It is not something you can rely on week in, week out.

Some weeks you will feel on form.
Some weeks you will not want to train at all.
Some weeks progress will feel slow, or even non existent.

That is normal.

What is not normal is quitting every time motivation drops.

That is where most people go wrong.

They think something is off.
They think they have lost it.
They think they need to start again.

You do not.

You just need to keep showing up.

Your goals should not depend on how you feel on a given day.
They should be built around habits you can stick to, even when you are not feeling it.

This is where balance matters as well.

If your plan is too strict, you will rely on motivation.
If your plan fits your life, you will rely on consistency.

There is a big difference.

You are not going to feel like training every week.
You are not going to make progress every single week.

But you do need a bit of resilience,
and a lot less excuses.

That is what actually gets results.

28/03/2026

Balance is the goal… but it’s also the thing most people struggle with the most.

Why is that?

Why do we feel like one night out = we’ve “ruined everything”?

Why is it so easy to throw in the towel after a few drinks, a takeaway, or a late night?

Why do we act like it’s all or nothing?

Truth is most people don’t struggle with discipline, They struggle with thinking they need to be perfect.

You don’t fail your goals because of a night out.
You fall off because you convince yourself you’ve already messed it up.

And then it turns into:
“Sure I’ll start fresh Monday.”

But here’s the smarter way to look at it 👇

If your routine only works when life is perfect, it’s not a good routine.

Your goals should fit around your life, not replace it.

You should be able to:
✔️ Train hard
✔️ Eat well
✔️ Go out with friends
✔️ Enjoy yourself
✔️ And still make progress

That’s what real balance looks like.

Because what’s the point in getting in shape, If you’ve to say no to everything to do it?

The people who get the best results long-term aren’t the strictest,
They’re the most consistent.

So next time you have a night out, enjoy it.
Then get back to your normal routine the next day.

No guilt. No overthinking. No “starting again”.

26/03/2026

PT Availability & Summer Package ☀️
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Covering two topics in one post, I’ll make it quick.

I have space for 3 new PT clients to start with me in April. You have the option of mornings & evenings, if you’d like to book a consultation you can drop me a message here!

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The 12 Week Summer Package ☀️

This is 1 class pass to Wednesday night conditioning & 1 PT session a week with myself for 12 weeks. This is a great package if you’re interested in both classes & PT, looking to get fitter & stronger and have a summer holiday coming up!
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If you’d like to enquire, drop me a message here on instagram or visit my website!