Jack Farrell PT & Online Coaching

13/10/2025

Personal training spaces available ✅
DM me or contact 083-017-5205 for more information 📱

21/07/2025

5 reasons why you’re not seeing progress losing body fat 👇🏻
1. Not enough non-exercise activity (N.E.A.T). If you workout 3x a week for 1 hour, that’s less than 2% of your whole week. When it comes to wanting to lose body fat, people overestimate the calories they burn from their workouts which is why it’s important to increase your physical activity outside the gym to not only lose a few pounds but for your overall physical health also.
2. Not paying attention to your portion sizes could play a significant role in why you’re not losing body fat. That extra bit of oil when cooking, that extra sauce on your food or thinking you’re having a single portion when it’s actually 2 can make you go from being in a calorie deficit or maintenance to being in a caloric surplus.
3. You’re overdoing it on the weekends and ruining all the progress you made during the week. It could be that Saturday night out that always leads to a takeaway afterwards or over-restriction during the week that leads you to going feral when you finally eat something nice. Having a balanced approach where you don’t over restrict yourself allowing you to eat tasty foods because you focus on whole nutritious foods 80% of the time will decrease binging. Some simple swaps on night outs could also help you minimise damage. DM me for more info.
4. Unmanaged stress & lack of sleep never has a positive outcome. You’re going to be all over the place which will affect your motivation & discipline hindering your desire to train but will also lead to poorer nutrition decisions. Hitting the “f**k it button” and reaching for the comfort foods & giving into your cravings. Higher cortisol levels will also cause the body to cling onto fat (like you weren’t already stressed enough).
5. A lack of patience & consistency. Everyone’s least favourite word “consistency”. There’s no shortcuts to getting the body you want. It takes time and it takes hard work. You have to earn it.

21/07/2025

The women’s euros are highlighting that a positive change is happening within women’s sports. Provide the visibility, show support and you will see the massive interest. The increased visibility of women’s sports will inspire a younger generation of girls to keep playing by giving them the resources and show that they do belong. It’s a start but much more needs to be done. More investing in marketing, more coaching at underage level and actually address the issues in women’s sports & listen to their queries especially as they begin adolescence. For all my male followers, do your part & help where you can for your sisters, partners & daughters ❤️
Statistics from .ie
Their sources: Sport Ireland, Department of Health, UNESCO, Wasserman Collection, Women’s Sport Foundation, UN Women & SGB 👊🏻

14/07/2025

You are what you do, not what you say you’ll do. Spend the remainder of this year improving yourself rather than proving yourself and you’ll thrive in ways you never thought you could 🌻

22/05/2025

One of the most important skills you’ll learn in life is patience. Disciplining your mind & body to keep persevering even when facing adversity or when you can’t see the rewards will reward you in time. Even though it might not seem like it now, the small steps you’re taking could become giant leaps in time. You just have to keep going. Believe in yourself & your vision for your life 🫵🏻

15/05/2025

Make sure to follow the Instagram Jackfarrell_coaching 🤟🏻

07/05/2025

When it comes to working out, you know what you do in the gym is important but what you do outside of the gym is equally important - especially your nutrition & sleep. Good quality sleep gives your body time to recover, conserve energy and repair & build up the muscles worked during exercise. So, here a few tips that will improve your sleep:
- Exposure to sunlight early in the morning helps reset your internal clock for the day. It also helps our body become more efficient with increasing & decreasing melatonin levels 🌅
- Too much stress will make it impossible to sleep when your mind is racing so the best course of action is to do something that will help bring your cortisol down. Whatever works best for you - Listening to music, reading or meditation 📕
- I like my coffee but caffeine can stimulate your nervous system and make it hard for the body to naturally relax. Try have a cutoff point in the day or If you’re really craving some coffee in the evening, opt for decaf ☕️
- Reduce your screen time especially at night. Blue light has a huge impact on your circadian rhythm, tricking your brain into thinking it is still daytime and releasing higher amounts of stress hormones. This in turn reduces hormones like melatonin, which help you relax and get deep sleep 💤

30/04/2025

My transformation from my 25th birthday to my 26th birthday 🎂

25/04/2025

09/04/2025

When it comes to your goals: Stay patient, stay persistent and stay positive.

26/03/2025

I think we all welcomed the sunshine this last week after a very dark & miserable winter and with the clocks changing on Sunday, we can marvel in more daylight 🌞
So, now is the time to commit to getting them steps back up and getting back outdoors. Even a few minutes in the sunshine raises vitamin D levels which is good for our bones, heart & our general mood. I know for a fact the change in weather has improved my mood dramatically!
If you can, try expose yourself to sunlight early in the day. It will reset your internal clock and can help optimise your circadian rhythm 🎶
In Ireland we’re blessed with nature and greenery so if you can manage to get your steps in nature rather than a built up area, studies have shown that people who do are much calmer & more relaxed 🌳
Remember: If you want to be fit, don’t sit 💪🏻