James McDwyer Coaching

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James McDwyer Coaching

Helping frustrated beginners to gain confidence, strength and get lasting results without wasting more precious time

Helping frustrated beginners gain confidence, strength and get lasting results without wasting more of their precious time

30/10/2025

Starting next Monday! A continuation of our recent Mens circuits sessions. Share with anyone that you think could benefit :)
Contact me on 085 840 1689 to get involved

23/09/2025

Tomorrow 12.30pm we have the lunch express training session! Don't forget to reserve your spot 😀

15/05/2025

I’ve had a lot of new faces join me on here lately, so I figured it was time to (re)introduce myself—especially if you're new around here.

First of all, welcome—and thank you for following! 🙏🙏
My aim with this page is to share practical, no-nonsense advice to help busy parents feel stronger, more confident, and more in control of their health—without the guilt, the fads, or the overwhelm.

Swipe through to find out a bit more about who I am, what I do, why I do it, and even a fun fact you might not know about me.

If you ever have a question, want to learn more about working with me, or just fancy a chat—my DMs are always open.

Thanks again for being here. And if you think someone you know might find this page helpful, feel free to share it with them! 😃

James

22/04/2025

You’ve probably heard some of these before. Maybe you’ve even believed a few of them.

The truth is, most beginners don’t fail because they’re lazy or unmotivated—they fail because they’ve been fed the wrong advice and impossible expectations.

The goal isn’t to train like an athlete from day one. It’s to build habits that stick. To train smart, not just hard.

So if you’ve been stuck, frustrated, or starting over for the tenth time—you’re not alone. And you’re definitely not the problem.

Heard a myth that threw you off track? Drop it in the comments—I bet you’re not the only one.

16/04/2025

"I don’t even know where to start anymore." 🤷
It’s a quiet thought—but it carries a lot of weight.

Not knowing where to start doesn’t mean you’re lazy or unmotivated.
It often means you’ve tried before. More than once.
And every time it didn’t work, it chipped away at your confidence just a little bit more.
Now? You scroll through fitness posts and think,
“Should I be doing that?”
“Maybe I need to cut out sugar?”
“Wait—are carbs the problem now?”

The truth is, it’s not that you don’t care.
It’s that there’s too much noise and not enough clarity.

And when you feel overwhelmed, you freeze.
You end up doing nothing—not because you don’t want to change,
but because you’re exhausted by the constant second-guessing.

No one talks about that part.
The mental load of trying to change your body while juggling work, family, and a life that never really slows down.
The guilt of feeling stuck while thinking you should be able to do this on your own.

Here’s what I want you to know:
You don’t have to do it perfectly.
You don’t need a whole new life.
You just need a little clarity—a way to block out the noise and take that next small, doable step.

And if you don’t know what that step is? That’s okay.

If you’ve been nodding along to this, or even if it just hit something deep—you’re not alone.
I’ve been there. So have the people I coach.
This is exactly where change starts. Quietly. Honestly. Gently.

If you’re ready for less overwhelm and more clarity, just drop that word — CLARITY — in the comments or message me privately. No pressure. Just a conversation.

Because sometimes the hardest part isn’t the workout or the food—it’s simply knowing where to begin.

08/04/2025

Let’s talk about your Bare Ass Minimum (BAM).

This isn’t about smashing personal bests, eating perfectly, or crushing 5 workouts a week.
This is about the minimum you commit to doing—even on the days where everything feels hard.
Sick kids, stressful work, zero motivation, no sleep... those days.

💥 Why does BAM matter?
Because consistency beats perfection every single time.

Too often we fall into the “all or nothing” trap:

“I didn’t get to the gym, so what’s the point?”
“I had one bad meal, so I may as well blow the rest of the day.”

That mindset kills progress.
BAM helps to stop that spiral.
It gives you a small win. A mental anchor. A reason to say, “I showed up anyway.”

🛠️ What could your BAM look like?

✅ A 10-minute walk

✅ Hitting your protein target

✅ Drinking 2L of water

✅ Walking during your lunch break

✅ Climbing the stairs at work instead of the lift

✅ Doing 10 bodyweight squats before bed

✅ Journaling 3 things you’re proud of today

None of these take hours. None need willpower reserves.
But do them consistently and you start to build momentum.
You start to build trust in yourself.

👉 Choose your BAM.
👉 Commit to it.
👉 Honour it like it's non-negotiable.

Because that’s how long-term results are built—one BAM day at a time

Share this post with someone that needs to hear it!

31/03/2025

Are you tired of trying everything—restrictive diets, random workouts, and quick fixes—only to find yourself stuck in the same place over and over again?

You already know what you should be doing, but something’s missing 🤷🤷🤷

It’s not that you don’t have the knowledge or the willpower. It’s not about working harder or putting in more hours at the gym. The difference between those who succeed and those who keep spinning their wheels comes down to this:

Structure. Consistency. Accountability. ✅✅✅

What if you had a plan that was actually built for you—your goals, your lifestyle, and your results in mind?

That’s where I come in. I’m opening up five online coaching spots this April. This isn’t about adding more to your plate or giving up the foods you love. It’s about giving you the tools, direction, and support you need to stop wasting time and get the results you deserve.

If you’re ready to stop guessing, stop trying “everything,” and start making real progress, this is your chance.

DM me the word "COACH" or comment "COACH" below, and let’s make it happen.

26/01/2025

Naomi’s Journey: A Transformation Beyond the Scale

In 2024, Naomi set herself some big goals related to weight loss. When she came to me in August, she had already made incredible progress on her own but felt stuck and unsure of her next steps.

Since we started working together, she’s added almost 20 extra kilos to her weight loss, but what’s been even more inspiring for me is the transformation beyond the numbers.

Naomi has shifted her focus from just weight loss to building strength and confidence as well. She’s gone from playing it safe in the gym to thriving on movements she once avoided. Deadlifts, presses, and even assisted chin-ups have become part of her routine, and she approaches them with a confidence that wasn’t there six months ago. Watching her embrace the challenge of getting stronger and truly enjoying the process has been amazing to see.

The real magic lies in showing up consistently. It’s not one perfect meal or one standout workout that gets you there. It’s about having the right plan, the right support, and the willingness to put in the work—even on the tough days.

Naomi is proof of what’s possible when you trust the process and commit to showing up for yourself. Her journey is a reminder that small, consistent steps add up to life-changing results over time.

If you’ve been thinking about starting, let Naomi’s story inspire you. Begin where you are, stay the course, and see how far you can go.

18/01/2025

5 Key Nutrition Tips for Fat Loss

Nutrition plays a HUGE role in fat loss. To help you get started, here are five essential tips:

Calories Matter:
To lose fat, you need a calorie deficit—burning more calories than you consume. This doesn’t mean starving yourself. Start by tracking your food intake for at least a week to understand your habits and make small, sustainable adjustments.

Prioritize Protein:
Protein helps you feel full, retain muscle, and keep your metabolism strong during fat loss. Aim to include a protein source in every meal—lean meats, fish, eggs, or plant-based options like beans and tofu are all excellent choices.

Watch Liquid Calories:
Drinks can add calories without filling you up. Minimize sugary drinks, alcohol, and creamy coffees. Opt for water, black coffee, or tea instead. These small swaps add up over time.

Plan Ahead:
Failing to plan can lead to grabbing convenient (and often less nutritious) options. Meal prep or keep healthy snacks on hand to stay on track when hunger hits.

Find Balance:
Fat loss doesn’t mean cutting out your favorite foods. Avoid labeling foods as “bad”—this often leads to guilt and overeating. Focus on nutrient-dense meals while allowing space for occasional treats.

Fat loss is about consistency, not perfection. Start small, build habits that stick, and watch the results come over time!

01/01/2025

"How many calories should I eat to reach my goal?"

Sounds like a simple question, doesn’t it? But the truth is – there’s a lot of nuance to this!

Calories aren’t just generic numbers; they interact with your age, gender, body weight, muscle mass, activity level, and even stress. This is why the “perfect” amount can vary so much from person to person (Just because your friend is having success with a certain calorie target doesn't automatically make it right for you)

For fat loss, you’ll need a calorie deficit – but go too low, and your body might slow down, holding onto energy and making results harder to achieve. For muscle gain, a slight surplus fuels growth, but eating too much can lead to unnecessary fat gain.

🔑 Here’s why it varies:

Age – As we age, metabolism can slow, affecting how many calories we burn.
Gender – Men typically have more muscle mass and may require more calories than women.
Body Composition – More muscle = higher calorie needs. Fat tissue burns fewer calories at rest.
Activity Level – Active people burn more calories, even at rest.
Goals – Losing fat, building muscle, or maintaining all require different approaches.
There’s no universal formula – but that’s the beauty of it! Your body is unique, and so is your calorie target.

Does all of this sound a bit confusing? I'm here to help! DM “calories” for personalised targets and let’s get you on the right path!

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Monday	06:00 - 12:00
	18:00 - 21:00
Tuesday	06:00 - 12:00
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Wednesday	06:00 - 13:00
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Friday	06:00 - 12:00
Saturday	06:00 - 10:00

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