https://www.keithorourkept.com/

Keith O'Rourke PT, Dublin (2026)

03/07/2023

We’re half way through 2023 🤯

Hard to believe, but the year is flying!

And I have a question for you👇

At this half way mark, are you happy with how the year has gone for you so far? 🤔

And I’m not talking about things outside of your control..

I’m talking about with the things that you CAN control in your life…

Are you proud of your first half of 2023?

Did you set any goals at the outset of the year?

If so, have you achieved them or are you on the way to achieving them? 😃

Or are you looking back on the year so far, feeling like it’s flown by, and you’ve got nothing done?

Feeling like the year is just passing you by, maybe?

I actually spoke to someone recently that said they’re just going to wait until next January to start their fitness goals again 🫠

THAT’S HALF A YEAR AWAY! 😆

If you’re still feeling stuck, unmotivated or feeling like the year is passing you by without getting any closer to where you want to be..

First of all, don’t panic ☺️

It’s never “too late” to make the change you want 😊

I like to take these times to reflect and re-set myself & my goals.

Make sure things are still aligned, and I’m actually TAKING ACTION to get closer to where I want to be 😊

I recommend you take some time to do the same 😃

It’s genuinely crazy how much a few minutes of reflection can help ☺️

📸 .kevin.filming

28/06/2023

MY WEDDING PREP 🕺

It’s very rare you’ll see me sharing shirtless photos here 😅

Unless it’s of some use or benefit to you, I usually prefer to keep my shirt on 😅

But, I had been sharing with you that I was working towards looking and feeling my best for my wedding this year, so here’s a snapshot of how it went! 😃

⭕️ I started at the beginning of March, around 80kg.

3 months out from the wedding.

Training had been fairly meh since the new year because I’d been so busy (good issue to have 🙌)

The goal wasn’t to get incredibly lean like most of the online fitness community tells you you need to be 👎

The goal was simply to add as much muscle as possible in a short space of time, and then strip back whatever additional body fat I gained while doing so, in time for June 10th 😎

⭕️ I focused on adding size for about 7 weeks and got up to 83.5 kg 💪

Then spent the following 8 weeks stripping off the additional body fat, to show off that muscle a little better.

And to do this, I simply reduced the amount of calories I was eating and increased my daily step count 🤷‍♂️

I trained basically the exact same way..

My daily lifestyle and routine was pretty much the same..

And I attended two weddings and my own stag while all of this was going on 😅

⭕️ 8 weeks later I was down over 5 kilos and sitting at 78kg, fuller & more muscular than I was at 80kg about 14 weeks prior 😎

Now I’m well aware that working on these kind of goals is MUCH EASIER for someone like me than most people.

I love training. I love exercise. I love this lifestyle.

It’s easy to do the things you love 🫶

But that’s a quick snapshot of how it went 😄

I’ll leave a question box on my story if any has any specific questions on it! 🤙

22/06/2023

THIS GUY 😎😎

Not only has lost about 7kg or so of body fat during our time together, but the man has built an incredible routine for himself, that he absolutely loves, that makes him feel amazing, and that has helped him become Strong AF in the process 😎

THE GOAL:

👇 Lose body fat for the summer

😎 Build muscle that is visible and looks great

🏳️‍🌈 Feel absolutely great in his body for Pride this weekend 🏳️‍🌈

🥗 Improve nutrition habits, as before he wasn’t entirely sure what to do to get the results he wanted

🏃‍♂️ Learn how to maintain the lifestyle long term, rather than a “short term fix”

Elias had done some training before, but never really followed a plan or structure that he could stick to long term…

And as I’m sure we can all relate to, it’s easy for the body fat to slowly start creeping on when life gets busy and you stop prioritising your health and fitness for a few months…

So, what did we do?

First off, we looked at nutrition. Elias wasn’t eating super “unhealthy” foods, so it was less about improving the quality of the food, and more about the quantity and finding the right balance 😊

So, we just made some small adjustments to Elias’ food choices throughout the day & helped him understand how to make smarter food choices, to help him start seeing the results he wanted to see 🙌

Secondly, we created a flexible training program for Elias, that worked around his busy lifestyle. He could move things around as needed if he had a busy day, which made it much easier to stick to long term. And over time, as Elias progressed, we progressed the program along with him 💪

Finally, we ensured Elias could still enjoy his social life on the weekends here and there, and thought Elias how to balance out those social weekends, through managing every other day of the week the right way 😎

And from there, the results above speak for themselves 👏👏👏👏👏

And we’re not even done yet! 😃

Would you like to see results like Elias?

Results without extreme plans or overly restrictive diets?

Results for the long term?

If so, let me know in the comments or send me a private message and let’s chat 😊

21/06/2023

SOUNDS TO GOOD TO BE TRUE 🤯

I’m sure many people see the claims here and believe that to be the case..

Because you’ve always been thought that to get results, you need to GRIND! 😡

You need to SWEAT! 🥵

You need to WORK YOUR ASS OFF! 😫

And look, I’m not saying getting the results you’re after will be easy…

But I can guarantee you, that it’s likely not as difficult as you think it will be in your head..

Because most of the fitness world likes to overcomplicate the process, in a bid to separate themselves from everyone else 🤦‍♂️

I’m the opposite to this 👆

My goal is simplifying the entire process for you 😃

Because it doesn’t need to be complicated!

Weight loss, building muscle, living a great lifestyle that makes you feel amazing?

It’s not complicated 😃

It’s not easy to do! But it’s not complicated 😀

So if you’re tired of the extremes…

Tired of working your butt off to lose some weight, only to put it all back on again afterwards…

Tired of feeling like you’ve no idea what to do…

Consider giving Team 90+ a try ☺️

It could be one of the best things you ever do for yourself 🫶

DM me the word SUMMER and let’s chat 😊

19/06/2023

WE ARE BACK 😎😎

After the wedding, we decided to take the full week off and just relax 😌

No gym, no work, no social media (at least not for work 😅)

Full decompress and relax mode 😎

And honestly, it was just what was needed 🙌

Because now, going into this week?

I am BUZZING with excitement 🤩

💪 I’m buzzing to get back into training with my own new program 😎

🤓 I’m buzzing to get back working with all the Team 90+ crew and push them on their own journeys even more 💯

📸 And I’m buzzing to get back making helpful content for everyone here following along ☺️

Sometimes, the best thing you can do for your own progress, is take a well deserved break ☺️

And come back even more motivated and pumped than you were before 😎😎😎

Big week ahead, let’s goooo 🚀 🚀 🚀

💪

07/06/2023

👇YOU MAY NEED TO HEAR THIS👇

When it comes to working towards your health & fitness goals..

**Before you opt for the next ‘quick fix solution’**

- detox diets
- fat loss supplements
- super intense training plans you hate
- hormone hacks
- worrying about chemicals in your food

🤮
‌

I want you to ask yourself if you’re already doing the following 👇👇👇

🚶‍♂️ Walking regularly everyday (6/8k steps or so)

⛹️‍♀️ Exercising in some capacity, 2/3 times per week

💧 Drinking enough water everyday (1-2L or so)

🥗 Eating a decent diet, containing fruits, veggies and protein sources

😴 Sleeping 6/8 hours per night

‌
If you’re not doing the above? 👆👆

START THERE 😃

And stop wasting your money on quick fixes and detox teas 👎

Because this is what works 😊

Keep it simple ☺️

📸 .kevin.filming

19/05/2023

A big week in the books 💪

I’m so buzzing for our new starters in Team 90+ this month 🤩

There’s nothing more motivating than seeing others pushing themselves to be better 🚀

A great group of folks, all locked and loaded now for the Summer ahead 😎

On a personal note, my mini cut is going well 🙌

Im down to 80kg, so over 3kg of bf down over the past 5/6 weeks 🙌

Which is surprising considering I’d a wedding in the middle 😅

About 3 weeks until the our own wedding, so we’ll keep on target until then 😎

And I’ll do a more in depth video on my cut nearer to the end of it 😊

Have a great weekend everyone 🙌🙌

16/05/2023

LET’S GO 🚀 🚀

This is the LAST CALL for my Summer Spaces before doors close again for a few weeks folks 😃

And here’s my challenge to you 😃👇

🛑 Stop waiting for the “right time” 🛑

Stop saying “I’ll reach out later in the year…”

Stop trying the same thing you’ve tried before, that never worked long term…

And stop holding yourself back from finally feeling the way you want to feel! 😃

My goal is to make this one of the last programs you ever need to sign up for..

Because after Team 90+, you’ll know exactly what to do, to get the results you want 💪

AND you’ll know how to maintain those results long term 😃

So if you’re ready to finally put yourself first..

Ready to focus on YOU & feeling your absolute BEST 💪

Simply message me today 😄

We can chat from there, and see if Team 90+ is the program for you 😊

08/05/2023

Here’s a good one to start the week 👆

A lot of folks, when it comes to weight-loss in particular..

Have the idea that they need to always be 100% “on track”

That if they stray off the pre-planned and pre-cooked meals at all, they’re “cheating” on their diet…

These same people are stuck in that ‘diet or nothing’ phase then for years 🥲

Dieting & losing weight, does not need to be THAT restrictive 👎

Now let’s be clear..

I’m not saying you can go on a mad one every weekend because coach Keith on social media said so 😅

But, if you don’t even have room in the week to enjoy one lunch or meal out with friends should it come up..

Then it’s going to be a difficult few months working towards those weight-loss goals…

That’s all I’m saying 😊

What do you think?

Keith O'Rourke PT

03/07/2023

28/06/2023

22/06/2023

21/06/2023

19/06/2023

07/06/2023

19/05/2023

16/05/2023

08/05/2023

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