While I’m living on a rural farm based cottage, I thought it would be a great idea to buy a single kettlebell and share some short and sweet routines. You may of course join in or just watch!
If you wanted to learn some of the movements in more detail, I do have a free library of resources that I can also share – you just have to ask.
I will share via the usual socials (FB & Insta) and this website 🙂
Get in touch
Don’t hesitate to reach out with the contact information below, or send a message using the form.
It’s crazy to think that I started my personal training aspirations in 1997 in Belfast. I kind of thought it would be something I would ‘do’ until I got a grown up job. “Haha”, doesn’t perspective change and evolve.
The business of Personal Training is now a very grown up job. Planning, strategies, ongoing study and very effective programming is now part of the day to day running of training people.
I will be providing personal training, shared PT and group training from Animal Flow, Kettlebell classes and a Restoration class.
PERSONAL TRAINING will focus on helping people move better and stronger. Whether you’re starting out or more advanced, stronger is stronger. The tools and movement choices may vary, but the goals are to remain the goal.
Get in touch
Don’t hesitate to reach out with the contact information below, or send a message using the form.
It’s been very quiet on the blog post sharing front over the past few months and for a very good reason.
We’ve been planning our relocation to Ireland. Yes, we’re moving from sunny Brisbane to the cheery city of Limerick in the south of Ireland. So much planning and organising behind closed doors until now, when I tell you all about this development.
I will be continuing to share and teach about moving strong. I will get back to releasing new online programs with an app based platform and I will be rebranding as MoveStrong when I start to work in the awesome TBB in Limerick.
In particular I will be focusing on helping people with their personal transformation with my Amazing 12 Limerick. In addition I will be reaching out the older population to create a new wave of Super Seniors much like I have here in Brisbane.
If you want to reach out and talk more, please do get back to me.
On day 7 I talked about and demonstrated the underswitch transition to move between the crab and beast position. Today I go the next step and add the bear crawl as we underswitch from crab, to bear, to beast.
Most of us have created goals – Do you keep yours?
The health and physical orientated goals we might have set may not have come to fruition for a few reasons – ‘life’, time, too lofty a goal, not setting the path and of course, just not following a plan!
Having a sense of self love is not necessarily just vanity. There is nothing wrong with vanity of course, but if you value not becoming frail, struggling with ill-health, not fitting into your favourite clothes and wanting to just feel ‘better’; we are talking about self love.
If you are thinking that 2023 could be the year to grab back your health, strength, fitness and start to love yourself, how you feel and see in the mirror – read on.
January 2023 is the launch of the World’s #1 Total Body Transformation programme, for the first time in Limerick – The Amazing 12™.
The A12 has been globally successfully and very successful at FitStrong Strength & Wellness in helping people feel better, more confident, stronger, fitter and leaner. I consider the body fat loss a great side affect of the program as the benefits run further than just ‘weight loss’.
The A12 program delivers all the above mentioned results with methods you will never see in any other gym or the internet. While the exercises may be familiar, the 12 week program is incredibly smart, NOT a beatdown, NOT a starvation, juicing, pills or potions program – just a great program that will not only deliver the physical results but help you create a healthier outlook on exercise and nutrition.
ARE YOU COMMITTED TO YOURSELF 100%?
I am accepting applications from people who are ready to commit 100% and make a change to their life.
YOU will need to train three times a week for 45 minutes – that’s all.
As the coach, potentially your coach, I am 100% committed to guiding you though every stage of the program, both in the gym, and via online support.
The program is open to individuals committed to joining others and is open to applications for couples who want to train together during the Amazing 12.
To read more information and to book a FREE consultation, CLICK on over to the Amazing 12 Limerick.
ANYONE Can Build An Incredible Physique and Athletic Performance in 12 Weeks!
Mums, Dads ‘and’ Grandparents can accomplish fantastic results in the Amazing 12 transformation program.
If 2025 is the year you want to make a change, feel better about how you feel and look, I’m taking consultation bookings now to chat about the details and how simple the Amazing 12 program is.
Amazing 12 will show you how to release your UNLIMITED potential without drugs, gimmicks, and most importantly, without PAIN. Through careful manipulation of the mathematics of training progressions, your training will propel you forward in ways that will amaze you.
We help people struggling to get lasting results …
Most people feel inadequate in their ability to get results in the gym. They believe it’s impossible for anyone to achieve significant natural gains in strength, muscle gain, fat loss, and cardiovascular conditioning simultaneously in ANY period of time– let alone in 12 weeks. And they think that anyone promising to deliver that must be selling snake oil…Wrong.
… Get the superhero’s body you’ve always wanted
The Amazing 12 program has delivered hugely substantial gains in physical strength and cardiovascular performance that are accompanied by aesthetic changes of an incredible magnitude in just 12 weeks. We can do that because we know you already have the strength potential that can take you there, right now without building anything new. There’s a specific way to unleash this, and almost all other programs fight your efforts and shut you down. However, once we show you how, the sky’s the limit.
Amazing 12 programs safely and comfortably perpetuate gains in strength, hypertrophy, fat loss, and cardiovascular conditioning simultaneously, and at levels never before thought possible drug free. We’ve created almost 10,000 jaw-dropping physical transformations with men and women, of all ages, shapes, sizes and genetics, and are regarded as the world’s number 1 body transformation program.
If you want to be successful you’ll need to:
Be willing to invest in yourself
Bring a positive attitude
Be fully committed
Be motivated to achieve your best possible result in 12 weeks
Be willing to learn technical excellence in the exercises involved.
Have the courage to meet ‘the real you’, for potentially the first time, at the end of 12 weeks.
A12 Express at FitStrong Strength & Wellness
The A12 Express is another part of the proud A12 lineage, designed by A12 creator Paul McIlroy, specifically for people on the go! At just 45 minutes per session, including the warm up, 3 times per week, the A12 Express is designed to produce the biggest ‘pound-for-pound’ (or minute-for minute) result imaginable in the most efficient way possible!
The A12 Express, with only 105 minutes of training time per WEEK, and 36 total sessions in 12 weeks, the results are astounding.
What’s involved in The A12?
#1 Optimisation of Exercise Technique – We’ll show you step-by-step the optimal (and required) techniques and their subtleties to master each exercise and minimise risk of injury even as you progress through higher and higher strength levels.
#2 Optimisation of Nutrition – The food you eat is very personal and if you battle through hunger or if your body craves something that’s missing, you will suffer needlessly. And then you’ll stop and eat what you want. The stakes are higher when it comes to fitness programs because the diet versus exercise debate has traditionally accepted the view that “It’s 90% diet.” We’ll teach you how the reality is that it’s actually 90% training when it comes to a body TRANSFORMATION (sounds bogus we know, but look at our results…we’ve proved it and we’ll prove it again and again).
#3 Optimisation of Exercise Programming – Great technique and great nutrition are not enough. For optimal results, you need optimal programming. And since the vast majority of programs out there do not get results (and most fitness coaches fail to deliver results for their clients), something is clearly broken with fitness programming. The main problem is the accepted view of “no pain, no gain.” It’s inspiring talk, but it’s no way to get long term results and is physiologically counter-productive. The reality is “Any pain, no gain.”! To perpetuate progress we shouldn’t leave our comfort zone…we should EXPAND it until it envelopes our previous limits.
When and Where can you join?
The Amazing 12 Brisbane is run in Albany Creek throughout the year in the privacy of the FitStrong Strength & Wellness gym.
The next wave is due to start in early 2022. Due to growing interest, I am building a list. If you would like to express your interest in taking part in the Amazing 12, the first step is to meet up, talk through the details and get added to the 2022 list.
Due to the detailed coaching and support offered, only a small number of people can be taken through each wave.
If you want to see people just like you, how they started and how they transformed, check out the gallery of transformations. You can even compare age groups, over and under 40s ladies and gents.
It might be ages away yet, but we’re already taking bookings for the very successful Amazing 12 ‘2022’ wave.
Maybe treat yourself this Christmas (yikes, I said Christmas) to a place on the Amazing 12 Total Body Transformation program.
If you’re in the Brisbane area, this program is ideal for you. However, even if remote, very soon a solution may be available to still avail of the A12 benefits from home. More on this later.
The A12 guarantees Strength, Fitness, Physique transformation and a solid education. #brisbanegym #brisbane #amazing12 #paulmcilroyamazing12 #totalbodytransformation #transformation #albanycreekgym
The new year sees a lot of people try to jump into their ‘new me’ with strength training or running etc, when their body actually needs some mobility first-off. These are awesome goals, ones that I stand by and help my clients develop; but, if you’ve done no exercise over the past month, 6 months…
No one appreciates the values of strength until weakness becomes a reality of life. A straight-up statement but it’s based on the realities I see whenever someone decides to start training. I’ll hear some of the following… and you can fill in the blanks with any number of verbs. ‘I struggle with ____ing’. ‘I can’t…
For a Strong Life Over 50 Walk into any gym and you’ll see a multitude of ‘stuff’ happening. Stuff is an apt description! Some of it might look awesome, inspiring, frightening or downright weird! Is any or all of it a requirement for optimal or maximal physical health? Do you really need to do dozens…
Every single one of us has the capacity to change, to transform, to lose body fat and reshape our physique, strength and fitness. But why do so many people struggle to get the results despite working SO hard in the gym?
The Amazing 12 Program.
Unlike traditional fitness programs that do not deliver transformative physique and performance change (and then blame you or your genetics when they don’t), the Amazing 12 system optimises exercise techniques, the programming and nutrition, using a groundbreaking artificial intelligence version of the program creator Paul McIlroy. This is how certified trainers around the world deliver outstanding results for clients as if Paul himself was running the sessions!
The Old Way – Train to Failure
Most Transformation Programs:
❌No pain, no gain mentality – Leads to overtraining, injuries, and starting over.
❌ Training to failure – Tells your central nervous system that you’re a threat to yourself.
❌ Lifting to your max too often – This only finds limits, it doesn’t raise them.
❌ Success is directly proportional to effort – It’s not!
❌ You lack the will to succeed – You can’t use ‘will’ to change wrong to right.
❌ You’re not taking the right supplements – Success doesn’t come in a tub or a tablet.
❌ Push your limits until you break through them – You end up breaking yourself.
Our Way – Expand Your Comfort Zone
The Amazing 12 Program:
✅ Any pain = no gain – There is a direct correlation between time spent training in comfort and long term productivity.
✅ Train Sub-maximally – Expand your comfort zone and your max will take care of itself.
✅ Success is directly proportional to numeric progress – not the discomfort of a single workout.
✅ Unlock your amazing strength – It’s already there, you’re not building anything new.
✅ No need to EVER peak – Expand your comfort zone until it swallows your previous limits.
How do we build and maintain amazing transformations?
The Three key Optimisations
#1 Optimisation of Exercise Technique
You cannot sustain progress if your training injures you. Injuries will slow you down, impair your recovery or require time off. As a result you lose what you’ve gained, training momentum and motivation – hardly a recipe for success.
If you continue to still make the same technical errors (which are often extremely subtle), you just get hurt again. The cycle continues.
Rapid gains present with consistent safety, not off-technique, intensity and injury.
Strength and safety should be synonymous and optimal exercise technique should increase both strength and safety simultaneously.
As you progress, your technique must get refined to maximise strength acquisition – and that requires mastery of numerous overlooked subtleties.
We’ll show you step-by-step the optimal (and required) techniques and their subtleties to master each exercise and minimise risk of injury even as you progress through higher and higher strength levels.
#2 Optimisation of Nutrition
You also cannot progress if you find yourself in a battle with yourself (your inner superhero). The food you eat is very personal and if you battle through hunger or if your body craves something that’s missing, you will suffer needlessly. And then you’ll stop and eat what you want.
The stakes are higher when it comes to fitness programs because the diet versus exercise debate has traditionally accepted the view that “It’s 90% diet.” You’ll have to accept (often painful) limits or else you won’t progress.
But this is just the nutritional program equivalent of saying “No pain, no gain.”
We’ll teach you how the reality is this: “It’s 90% training.” At least when we are talking about a body TRANSFORMATION (more about this later).
Nutrition is crucial, BUT…it doesn’t have to be a battle! (In fact, it’s important that it’s not. The last thing you want is your central nervous system deciding you’re a threat and start to push back physiologically.)
We’ll show you how to optimise nutrition to avoid a battle and to get the transformations needed
#3 Exercise Programming
Great technique and great nutrition are not enough. For optimal results, you need optimal programming. And since the vast majority of people do not get results (and most fitness coaches fail to deliver results for their clients), something is clearly broken with fitness programming.
The problem is too many people think in terms of sets, reps, days … but 3×10, 6×6, 5×5, 8×8, 10×10, anything x anything, does not constitute effective strength / size programming.
And this problem is magnified because these sets and reps are geared to the accepted view of “no pain, no gain.” Breaking through your pain sounds great because we like the idea of pushing our limits and taking ourselves absolutely to the edge. It’s inspiring talk, but it’s no way to get long term results and is physiologically counter-productive.
The reality is “Any pain, no gain.”
Don’t speak the language of pop culture, speak the language your central nervous system understands. You have to discreetly hack the central nervous system to allow you to EXPAND the boundaries of your comfort zone. Only your inner superhero can do that and you have to know how it reasons to convince it. Once you do, you will perpetuate progress and your comfort zone will envelop your previous limits and make you stronger while transforming your physique.
If any or all of this strikes a chord with you, makes the hairs stand up, gets you excited and sets off your spidey senses, get in touch to see about signing up to the next wave of the Amazing 12 Brisbane.
A successful transformation program is only partly about Weight Loss
In the health and fitness industry, the area of TRANSFORMATIONS can refer to many outcomes. Mostly though, people will associate a ‘transformation’ program as exclusively a ‘weight loss’ program.
It’s a commonly held notion also that losing weight alone will result in satisfaction and a ‘happy’ outcome!
But, does just losing weight really equal happiness, satisfaction, complete wellness or a sense of purpose?
How about strength, fitness and physical confidence – will losing weight alone make you feel stronger, fitter and more competent?
Are these even factors that are considered part of the outcome of most weight loss programs?
Being totally honest, almost anyone can lose weight by not exercising and starving themselves or at best, following a well balanced, healthier eating lifestyle. I’m not discounting weight loss by any kind of process, as it can still be challenging and rewarding. If you really want to go under the knife – that is your choice!
However, and here is my professional point of view; losing weight to look leaner is only ONE part of a greater package of what a transformation program can be.
Losing unwanted body fat, feeling great, moving better, feeling strong and more capable and resilient against all that life can throw at you – I believe these are the ingredients of a real transformation. But, just losing weight from calorie restriction is not going to result in that. You can’t diet yourself strong.
In a recent study, people were assessed following popular intermittent fasting protocols. I do like intermittent fasting, but I also like to exercise. These people fasted only. No exercise. While both lost fat weight, both lost muscle tissue. What’s the problem? Muscle is the engine that continues to burn calories. If we lose muscle, we lose the capacity to continue to burn calories, therefor requiring us to consume fewer calories – or food. Who wants that? Food is great.
A successful transformation program will include healthy, sustainable eating habits – and real food – along with a well designed exercise program that addresses aerobic fitness and strength, safely.
Balanced nutrition, exercise and planning = successful transformation
Being fitter, stronger, happier in our skin is being in a position of celebrating our lives, our lifestyles and looking forward to tomorrow – who really wouldn’t want that?
Summing it up:
Performance is not something often considered when looking for or engaging in a transformation program, but maybe if you consider the points I raised above, maybe you do want to move better, stronger and feel better in your own skin.
If you’re nodding your head and thinking ‘Yes, I want to be fitter, stronger and happier with my physique’, let’s talk.
Below are examples of people just like you and me who dedicated 12 Amazing weeks to transforming their lifestyle, physique, strength and fitness.
The Amazing 12 Brisbane
Beyond the six-pack, Nicci progressed from doing machine pull downs to performing pull ups with a 32kg kettlebell hanging off her waist along with a very strong personal best deadlift of 140kg! This kind of strength improvement is not uncommon for Amazing 12 graduates.
