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Performance in Athletic Conditioning and Exercise

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26/10/2026

Can we all put our hands together for Mary! 👏👏

20KG LOST!

Mary is living proof that age is just a number and should NEVER define the shape you can get into!

Mary is genuinely one of the hardest-working women I know. Her dedication, consistency and work ethic have been nothing short of incredible.

No shortcuts, no magic tricks, no excuses. Just showing up, putting in the work and trusting the process.

Mary is the perfect example of what happens when you stick to the plan, stay consistent and give yourself enough time to see the results.

And it's not just about the 20kg lost. It's about the confidence gained, the strength built and proving to herself what she's capable of achieving.

Your age doesn't determine your results. Your actions do!

An incredibly proud coach here.

Mary, you should be absolutely delighted with yourself. You've earned every bit of this transformation!

PACE COACHING 🔴⚫

ConsistencyIsKey ProudCoach

26/10/2026

25/10/2026

EXERCISE SEQUENCE: THERE'S A METHOD TO THE MADNESS
Notice how the first 3 exercises focus on the shoulders before moving on to chest movements.
This is intentional. The aim is to prepare the shoulders for the heavier pressing movements that follow.

THE WORKOUT

Rear Delt Row

Lateral Raises

Shoulder Press

Chest Press

Incline Press

Cable Lateral Raises

Tricep Extensions

EXERCISE ORDER MATTERS!

Every exercise has its place and purpose within a programme.

It's not just about picking 7 random exercises and calling it a workout.

Exercise selection, order, fatigue management and your individual goals should all influence how a session is structured.

Train with a purpose, not just a plan.

24/10/2026

YOU'LL GET AWAY WITH NOT BRACING… UNTIL YOU DON'T! .

One of the biggest mistakes I see people making during an RDL is failing to brace properly.

You might get away with it for years, but as the weight increases and fatigue sets in, poor bracing can increase your risk of injury.

SO HOW DO YOU BRACE? .

1️⃣ BREATHE IN – Take a deep breath into your abdomen, expanding your stomach and sides.

2️⃣ CREATE PRESSURE – Tighten your abdominal muscles as though someone is about to punch you.

3️⃣ BRACE AGAINST THE BELT – Push your abdomen outwards against the belt, creating pressure all the way around your midsection.

4️⃣ HOLD THE BRACE – For a heavy rep, maintain that pressure throughout the movement, then reset at the top.

REMEMBER .

Your hamstrings and glutes are the muscles we're primarily trying to load. Your core's job is to help stabilise your torso while doing so.

A lifting belt doesn't brace for you. It simply gives you something to brace against.

Stop focusing solely on how much weight you're lifting and start paying attention to HOW you're lifting it.

24/10/2026

THIS S**T IS NOT COMPLICATED.

Too many people in the fitness industry throw around big, fancy terminology to make something simple sound complicated.

Why? Because it makes the viewer feel like they don't know enough and makes the PT sound like a genius.

It's basic marketing.

Want to grow muscle?

It's pretty simple.

👉 Take the muscle through a controlled range of motion.

👉 Lengthen the muscle under load.

👉 Shorten it by contracting against that load.

👉 Repeat with good technique until you're close to the point where you can't complete another rep.

👉 Progress over time.

That's literally it.

You don't need a dictionary to understand how to build muscle.

You need effort, consistency and progressive overload.

Stop overcomplicating the basics just to sound intelligent.

19/10/2026

Can you all put your hands together for Catherine! 👏👏

ELITE
What an incredible transformation and an even better story behind it!

Catherine started her journey at 55kg and finished at 48kg, losing an amazing 7kg!

But this journey was about so much more than just a number on the scales.

One of Catherine's personal goals was to feel confident, look amazing and capture a beautiful photograph of herself in her wedding dress.

And just look at the result!

Through consistency, hard work and dedication, Catherine has achieved something she can look back on with pride for years to come.

It's moments like these that remind me why I love coaching. It's not always about the weight lost, but about the confidence gained and the personal goals achieved along the way.

Absolutely delighted for you, Catherine! You should be incredibly proud of yourself!

Transformation ProudCoach

11/10/2026

:SAME S**T DIFFERENT DAY"
Boring and consistency works
Its not sexy , there is no discount code , there is no detox supplements, no mass gainers
Just same s**t different day

22/09/2026

The 2 girls were in for a peak week session this evening. I couldnt be prouder as a coach for these two.
Both are heading for their first photoshoot this Saturday
They are both huge examples of ,"if you follow the plan the plan will work

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Gorey
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