https://www.facebook.com/1887670461331498/

Gareth Small, Galway (2026)

06/01/2024

How to Lose 30lbs+ of Fat in 2024

1. Fuel your body wisely:

Embrace a diet rich in high-nutrient dense foods. Consumer satiating whole foods to sustain fullness and enhance energy levels with this strategic approach.

2. Master your sleep:

Optimise your circadian rhythm by going to bed and waking up at the same time (Try not to go over fluctuations of 60mins). Prioritise 8 hours of quality sleep, utilise a sleep tracker to fine-tune your sleep habits and optimise rest for peak physical and cognitive performance.

3. Weigh yourself every morning:

What you measure is what you manage. Set your own KPA’s & KPI’s to track progress. Daily fluctuations are normal. However, you should be seeing a downward trajectory over the coming weeks (Aim to lose 1-2lbs per week).

4. Powerful workout routine:

Lift weights 3-5 times per week. Progressively increasing either the sets, reps or weight each week. This will ensure you’re stimulating muscle hypertrophy on a consistent basis helping you overcome plateaus and essential for increasing your metabolism for weight loss.

5. Elevate your identity:

Rather than a “woo woo” approach, focus not just on losing the weight but involving into a better version of yourself. Make these lifestyle changes integral to your personal growth. “We are what we repeatedly do”

6. Step up your steps:

Aim for 8-10k steps daily, ideally outdoors… Can’t get outside? Opt for a treadmill desk for a productivity-boosting fitness hack.

7. Hormone optimisation:

Get your bloodwork checked by your doctor. This will give you the data you need to optimise your health and potentially prevent cardiovascular disease.

In summary, this is not just about getting lean and building muscle - It’s about elevating your performance, health and energy to be at the top of your game, for yourself and the people who rely on you the most.

19/10/2023

This is one thing will KILL your fat loss progress fast!

18/10/2023

Only 2% of people will read this in details…

16/10/2023

Keith LOST 17lbs in 60 DAYS!

He had tried;

❌ Restrictive Dieting
❌ Cookie-Cutter Gym Plans

And none of it worked long-term.

“I made more progress in 8 weeks than I did in 5 years doing it alone”

If you finally want results like Keith’s.

Drop me a DM with the word “Results” I’ve 2 spaces available in the program.

Talk soon,

Gareth

14/10/2023

Change “I have to workout” to “I want to workout”.

Change “I have to eat healthy” to “I want to eat healthy”.

Willpower will only get you so far.

It’s impossible to build discipline when you genuinely hate doing something.

You don’t have to enjoy the process all of time.

We all have s**t days, weeks, sometimes even months.

When you start to enjoy the process s**t days, weeks, and months won’t throw you off course.

Most people neglect their health because they think they’re “too busy”.

Have a look at the screen time on your phone.

“Too busy” really means “Not a priority”.

When you prioritise building a strong body & mind with a sustainable plan in place.

You start to show up looking your best and feeling your best, in your personal and professional life.

04/10/2023

I work with men who demand the absolute highest standards from themselves.

They are business owners, leaders, executives and CEOs of the highest level.

Here's what they DON'T need from a coaching programme.

Complicated workouts filled with fluff to boost perceived value.

Nutrition protocols that use every pot in the house to fulfil.

Hand holding and constant reassurance.

A friend.

These men are at the peak of their game, and if I gave them a bunch of complicated stuff to get done...

They would do it.

But they'd be resentful.

That would negatively impact the level of implementation.

No one of that calibre can afford to be wasting time to get a result.

They need something that works, and they need to use the tools available to them with intensity.

Here's what they DO need: Results.

In the most straightforward, simple way possible.

If you're ready to stop second-guessing the plan you were given at the start of 2023 that you're still using...?

Let's talk about how we can get you moving forward, resetting your priorities and levelling up for the final quarter of the year.

03/10/2023

The leading cause of death in men is heart disease.

You have a 1 in 3 chance of dying from heart disease.

Over 90% of all heart disease cases can be prevented by lifestyle changes.

A couple of years back, a friend of mine (35) died from having a heart attack.

The scary thing is.

He went to the gym regularly.

He was in relatively good shape.

And he didn’t seem to be unfit.

From the external things looked good.

But the internal probably told a different story.

Your physiological condition and psychological state is what really matters the most.

Here are 7 tips to optimise your physiological & psychological health.

✅ Get your blood work checked every 3-6 months.

✅ Exercise for a minimum of 45mins per day.

✅ Prioritise whole foods | Reduce processed foods.

✅ Prioritise getting 7-8hrs of quality sleep per night.

✅ Implement stress management protocols such as meditation, breath-work or journaling into your daily routine.

✅ Go for 10-15min brisk walks after meals.

✅ Supplement with fish oils high in DHA & EPA (1000mg), Vitamin D + K2 & Magnesium.

One of the things I recommend the guys onboard Elite Level Coaching to do,

Is to get their blood work checked every 3-6 months.

The great thing about this is that,

over the period of time we’re working together, not only are they;

✅ Dropping Body Fat, Getting Leaner
✅ Building Muscle
✅ Getting Stronger

And Feeling;

✅ Sharper
✅ More Energised
✅ And More Confident than ever.

They’re also optimising their blood work & health, by building a thriving lifestyle.

If you’re thinking of getting your blood work checked soon.

DM me “Bloodwork” and I’ll send you the 6 essential blood work markers to get checked.

28/09/2023

There has to be the right fit.

The way I see it, online coaching is a luxury.

Sure it can propel you quickly towards your ultimate goals.

That could be anything from having your arms, chest and shoulders fill out your shirt better for work.

To transforming how you see your body,

giving you more confidence than you've ever had to walk around the swimming pool on holiday.

But it can be expensive, and the online coaching space is full of inexperienced coaches so it’s difficult to pick and choose.

I get it.

Regardless if you're the right fit for the business or not.

At Elite Level Coaching, I'm fiercely protective about who I work with.

I only work with a specific subset of guys.

Guys who don't want their time wasted and have aspirations of bigger things.

Who have colossal ambition, drive and are highly successful in all other aspects of life.

That's why I only take on 30% of applicants as clients.

There has to be that right fit between coach and client.

That's how we get the best results.

But if you're the right fit and can happily afford it, I want you to be confident that it's the best investment you will make.

Do you think you're the right fit for Elite Level Coaching?

23/09/2023

As of today, the year has just passed 72.8%.

Not sure about you, but that feels weird.

Still doesn't feel like all that long ago, the calendar ticked over.

And yet we could look at this in a few ways:

1. "Wow it's passing fast" lol

Or...

2. "There's still nearly 30% of the year left'

If you set the goal of getting yourself into the best physical shape of your life at the start of the year

And you haven’t achieved it yet.

I've got something for you here.

There’s over 90 days left of 2023…

I’ve gotten hundreds of men into phenomenal physical shape within 90 days.

90 days is enough time to;

✅ Drop 20-30lbs of body fat.
✅ Pack on a ton of muscle.
✅ Build unshakable confidence.

and look unrecognisable when you catch up with old friends over the Christmas holidays.

You won’t have to;

❌ Do restrictive dieting.
❌ Sacrifice your social life.
❌ Spend countless hours in the gym.

And you won’t have to do a ton of cardio.

If that sounds like something you’re interested in.

DM “Results” and I’ll send you the details.

21/09/2023

Is your drive decreasing over time?

The mind can be deceiving and self-destructive at times.

It can convince you that you’re performing at your best.

But reality says otherwise.

It can convince you that you’re comfortable with your current situation.

But your gut feeling is telling you to take action.

Everyone lets their mental & physical health slip at times.

I call it drifting.

Drifting happens slowly.

It makes sure you’re not aware of it.

It creeps in and catches you off guard when you least expect it.

When something goes wrong or there’s a change in your environment.

It slowly starts to bring you down the wrong path.

It could be - long term stress related to your work environment, business is not going well, a breakup, a new relationship, a death etc.

Something happens on a subconscious level that shifts your internal dialogue, belief systems or personal standards.

What matters most is when your conscious mind becomes aware of this vicious process.

What matters is the action you take on the things you know you should be doing.

One of the most common traits I see from the men I work with is that they go all in on one thing.

It’s usually their business or job.

They start to neglect their physical health as a result.

This can only last so long until the crack in the wall can’t be fixed.

I don’t believe in work/life balance.

Sometimes it’s absolutely necessary to go all in for a short period of time.

That could be meeting certain deadlines on time etc.

The problem arises when it’s not for a short period of time, it’s for months and then years.

One thing you’ll never regret is building a body your proud of and habits that align with your goals.

When you’re in great physical shape
you have:

✅ More energy to do the things you enjoy the most.

✅ More confidence in how you look and feel.

✅ Better health to perform at your best.

When you’re in great mental shape you:

✅ Are sharper & have more clarity of mind.

✅ Have lower stress levels & anxiety.

✅ Have better relationships.

Whenever you’re ready to action on building an incredible physique.

DM the word “Results” and I’ll send you the details.

Talk soon.

Gareth Small

06/01/2024

19/10/2023

18/10/2023

16/10/2023

14/10/2023

04/10/2023

03/10/2023

28/09/2023

23/09/2023

21/09/2023

Address

Telephone

Website

Alerts

Contact The Business

Shortcuts

Share

Category