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Daniel O Sullivan Fitness, Rochestown (2026)

08/11/2022

Introducing JP!
This man signed up for online coaching as you can see already cutting a solid physique but with a holiday in Dubai on the horizon the goal was to tighten the reigns in with regards calories and organise a training plan that was easy to follow each week and was sustainable while a returning to school as a teacher 🤙
I Look forward to when JP returns and this time round it will be a quick assessment of bodyfat levels with potentially a short dieting “tidy up” phase with the intention a to increase calories as much as possible. Ultimately he signed up to shape up for a holiday but we have built up an unbreakable rapport as coach & client and this is only the beginning 🚀👊
What a motivated and enthusiastic young man to work with who deserves everything good that comes his way 🚀💪🏻

03/11/2022

Goal Setting -
This is a phrase thown about so much but WHAT is it? And WHY is it so important to set goals?
In the short time I have been in this world I have definitely found I am very much goal orientated in a lot of aspects. I need something set in the horizon to make life that little more interesting.
Whether its setting yourself a financial goal to have saved a certain amount by a certain time (need to work on this 🤪), striving for that promotion in work, shifting all of that weight you have let slide on the last few years, win something for your gaa club, running a marathon, overcoming a fear - the list is endless.
I have documented my struggles with anxiety and alcohol before. A very important goal for me was to get out and feel myself again. BUT I only achieved this by putting it high up on my list of values and constantly working on it.
In any goal you take on wheter its 1, 2 or 10 goals. It will not happen unless you put in the work, do the things that are necessary to get there even when you don’t want to and seek help/guidance. The world is full of brilliant people always looking to help.
Write down your goals 👊. Include something that scares the hell out of you and that will improve your life.
Don’t be afraid to fail and never give up! 🚀

26/10/2022

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If you are not in Cork City!! Do not worry! You can still enter! You can opt for a 4 week ONLINE COACHING package that many people have got phenomenal results over the past few years from working with me 💪🏻 💯

20/10/2022

So many of us (myself included) have relied heavily on divine inspiration to kick start a gym plan, get control over food intake consistently, lose the 10kg or even change careers. We can be slow to embrace challenges early and take action. It is the human design! But ultimately, our responses and our action steps are one of the few things that are actually in our control 👌👌👌
This divine inspiration is as we know it often referred to as “motivation”.
It is an absolute disaster by relying on this. Thats when the dangerous pattern of “i will wait for next week” or “i will wait until after the summer” or “i will wait until things are a bit quiter” or “im just not motivated right now” occurs.
This search for motivation is waiting for you just around the corner simply by doing something about 😀 Taking action e.g
✅ going to the shops and buying the food you know works for you and got you to where you wanted before
✅ hiring a good coach who cares about your goals and can help set you on that path
✅ accepting a change of attitude and sacrifice is needed
Taking these steps even the very first one can be difficult but when you do - motivation and the will to do it again and again will follow 🚀
Don’t wait for it 👊

12/10/2022

Top row (August 13th)
Bottom row (Today)
Exactly 2 months since my last personal progress update ⏳👊
Although quite happy to maintain my physique from 2 months ago - I have seen some positive changes 📈🚀 by just simply ironing out a few of the sometimes forgotten variables:
✅ Protein intake: more consistent here as ability to recover from gaa football trainings and matches was taking a real hit. I now find myself recovering quicker and not as sore these last few weeks even with training intensity ramped up
✅ More consistency with gym sessions. Accepted the fact that 1-2 sessions is all that was going to be possible but really makin sure i get them in and keeping quality high. Where as prior i might have fobbed off a week here and there. As a result i am seeing myself presenting a more fuller & leaner physique particularly around the ab, chest and back area 💪🏻
✅ Water intake 💧 big improvement here. 3.5 litres on training days and a minimum of 2 on non training days
✅ Sleep ! 🛌 🥱 not a major improvement but worked on a cut off point and been better. Easier said than done for us 🦉’s 😊
Calorie focus has been 2200 kcals on non training days and anywhere between 2500-2800 on training days.
Dont fuss too much over too many aspects. Control what you can, focus on areas of neglect and weakness and you will see progress 🚀
See you in 2 months for the next update 🥳

08/10/2022

I have always made excuses in the past as to why I cant do something. More often than not it was an anxiety problem keeping me within my comfort zone. But there is no life here. It is merely existence.
One of the bravest and inevitably most rewarding moves I have made was becoming self employed as coach. I knew it would be tough but I loved this challenge.
Prior to this I wondered if quitting was the right option and paving a different career for myself. But I was tired of quitting things. 2 previous failed attempts at a masters and a postgraduate was enough to p**s away 🍺 Being patient in the trenches of the fitness industry and biding my time was what has broken the cycle of quitting and stopped it becoming a habit. I now know that I will never quit on anything or anyone ever again 👊
Don’t let quitting become a habit.

26/09/2022

Some outstanding progress achieved here these past 4 months 📈💪🏻☺️
It started with a Flyefit afternoon class where she was the only to show up and with protocol a class became a free pt session! I learned from our chat that she was struggling to find motivation to hit the gym floor but really wanted that to change so thats she could ultimately change her physique
She ultimately became a pt client of mine and As per every client we went through some nutrition and lifestyle protocols to adhere to.
2 personal training sessions a week was the plan and we left it open for her to complete 1-2 sessions herself outside of personal training.
Initial Progress lead to a new found discipline and motivation from her side. Motivation comes from action you take and the rest will follow.
I am delighted with her progress to date and this has all been done whilst enjoying a 2 week holiday abroad and most recently another week. So yes you do not have to sign your life away to achieve long lasting results!!! 👊☺️
ONLINE COACHING AND PT SPACES AVAILABLE FOR THE AUTUMN PERIOD 👊

24/09/2022

Have you ever wondered what the process behind online coaching is??
If you want to get started on your own journey Have a read and get in touch ➡️

14/09/2022

9 Months and what a journey it has been for this Incredible human 💯👊
A Totally transformed body but also I had the privilege to train twice a week with Patrick, get to know him on a personal level and see the special person there is behind the weekly check ins and progress photos
From day 1 Patrick wanted to learn everything about lifting weights and using it to better his performance on the rugby pitch. It is such a joy to train someone 1 on 1 with so much enthusiasm and commitment towards their goals.
Aesthetics and how Patrick wanted look weren’t even talked about initially but to build strength and some muscle mass we decided an initial calorie deficit was the way to go and such was her adherence (pretty much 100% every week for the 9months I do not exaggerate) we werent waiting too long before we could increase food and this was a constant throughout the past 9months to where he now eats more food than he ever has in his life and sits 10 KG lighter.
Patricks energy levels soared and wanted more than just 2 sessions with me. The last 6 months it has been 2 x 45 min pt sessions, 1 total body session on his own and a total body conditioning session on his own and now with the rugby season under way an extra bit of cardio also 😀
He leaves me in a healthy, happy and many folds stronger position physically & mentally. Cannot speak highly enough here 💪🏻😀
One hell of a journey and a pleasure to be a part of it.
Stick to the process. Be in it for the long run and most of all enjoy it ☺️👊
Online Coaching slots available

13/08/2022

Personal Update 🤘
Why do I do these I hear you ask?! 🥴
👉🏼Coaches should showcase there own progression/setbacks/current training/nutrition as they should be leading by example
👉🏼 I too use photos, measurements and check ins with myself to track my progress and posting my current status here makes it more real and gives more accountability to it
👉🏼 To inspire ☺️ (maybe not so much in this latest uptake if you read on more)
Above on the top row is July 3rd. Bottom row is of Today. {6 weeks apart}
On interpretation of the visuals you can see I am clearly a softer version of myself particularly the upper body. Even my alignment is off on my right shoulder which happens when I don’t work it
To be brutally honest the appetite and hunger has not been there to lift weights. It is the first drought or lack of training in the gym I have experienced since falling in love with it 9-10+ years ago. I am totally ok with this. I did my first workout 2 days ago in possibly 2 months and I loved it ❤️ I will workout this evening again and look forward to it and do it more so because I want to rather than having to. The fire 🔥 burns again 💪🏻
An unplanned break but one that will absolutely work in my favour I believe. Sometimes you need a break from something (Im talking about more than a week here) to realise how much you appreciate the ability to do it and its huge benefits 💪🏻 Throughout all of this I have not been short of exercise due to being a committed Gaa player! So I still train 3 x times a week every week on a football pitch. I do instruct 1-2 spin classes a week. You could argue I don’t have time but that should never be an excuse. There should always be time for lifting heavy s**t ☺️
Next update in 6-8 weeks and we will see a leaner, less softer version of myself with the beautiful phenomenon of muscle memory occurring 🥳👊

03/08/2022

Lets face it we all want to! 😎
To get the body you desire it isn’t easy. Being happy in your own skin physically will not solve all of life’s problems but it can be very satisfying and a great sense of achievement
I carried a lot of excess body fat for spells in my 20s but I have found a happy medium where I can maintain a pretty decent shape the last few years. I have gone extremely low in bodyfat for me by training and dieting for a photoshoot. Its been 2 years since then and I am happy with where I am. A little heavier but still somewhat lean. To gain improvements in your body composition and ULTIMATELY to look good naked - this is what has worked for me and several of my clients who have really bought into my coaching strategies:
✅ Give yourself TIME. “The wall that goes up slow will stay up” Basically something you do slowly step by step will help you maintain this long term
✅ DISCIPLINE. There will be times where you will want to eat what he or she is eating but just getting back to your goals and realising you are onto something good here can make the difference
✅ A PLAN. I have seen it with my own eyes on my own body and with clients. When we have a structure and a plan in how to execute a good and balanced week we begin to thrive. We know its not guess work and “seeing what happens” as we have the blueprints
✅ ACCEPTANCE . Accepting you will fall off track time and time again but not to let that get to you. Just move on and “reset”
✅ ACCOUNTABILITY . I have explained the benefits of having my own coach several times before. I needed it for accountability. Being accountable to someone can bring levels of adherence up by 30-40%
✅ ENJOYMENT. Enjoy the Journey and look forward to being a stronger, leaner and most importantly happier version of yourself 🙂
Online Coaching spots are available.
Personal training spots are full with a short waiting list. Have a good week ❤️💪🏻

03/07/2022

Current Training/Conditioning Update🔻
Top is March 29th and bottom is today Sunday July 3rd. (9weeks apart)
Like everyone else - There has been a lot of social occasions via stags, weddings and long weekends but Im glad I have stayed to a degree quite lean.
Strength Training has been not hit as much as Id have liked. Probably averaged one session a week if even 🫠 This is primarily due to “minding the body” more than anything else. With games 5-6 days apart with my gaa club. It is hard to get that balance as personal trainer with gaa and strength training as there is usually 2or3+ spin classes to be instructed also and a hell of a lot of steps and standing throughout the week. All about managing that load. The target for the next block is work on balancing some more s+c into the equation for the next 8-9 weeks by at the minimum keepin it nice and short with minimum sets on legs rather than nothing at all ✅
Nutrition has been quite all over the place but I have allowed myself this as It was going to be helter skelter with social events. By just being relatively measured, responsible, by tracking calories where possible and being very active helps hugely 🏃‍♂️
With championship around the corner and a holiday in 2 weeks its time to tighten everything up ☀️ 🏃‍♂️ 🏐🏐🏐 and really up everything a notch 🚀 via pitch sessions, kicking, structured gym sessions and a heightened focus on active recovery e.g sleep, naps, baths, cryo, mobility
See you in 8 weeks 🫶
Any questions around your own goals/training/ nutrition give me a message and I can help
🫶👊

Daniel O Sullivan Fitness

08/11/2022

03/11/2022

26/10/2022

20/10/2022

12/10/2022

08/10/2022

26/09/2022

24/09/2022

14/09/2022

13/08/2022

03/08/2022

03/07/2022

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