Moving better, moving stronger, moving more often are all traits of being a healthy, functional and useful human. Launching very soon is my new program, aptly called CONNECTED.
It’s a minimal, essentialist program that’s designed for you busy folk who don’t have time to get to the gym never mind look out your training gear.
This 6 week program needs:
no equipment,
Just up to 30 minutes per session
3 sessions per week.
The program launches very soon and for subscribers, it’ll be real cheap.
I’ll deliver the full program with an easy to follow PDF that includes full tutorials for each of the 7 movements we’ll practice. I’ll include appropriate regressions and progressions. I’ll lay out how you can build the program to develop your full body strength and fitness. And more of course…
As part of my 50th birthday celebrations this week (yes, I am actually hitting 50!) I am offering ALL NEW ONLINE CLIENTS an introductory 25% discount off the first months program.
My updated 12 week ‘Go Strong’ program is now Online and specifically designed for people who want to look good, feel strong, and improve their overall well-being without having to spend hours a week in the gym, and with no killer, soul destroying workouts either.
With my guidance, you’ll get your personalised program and the support you need to achieve your results in 12 weeks or less with just a time commitment of 45 minutes, 3 times a week! I can even tailor your program to 6, 8 or 10 weeks if needed.
If you’re local (Limerick / Ennis or in between) you can train with me personally in the gym. If you book within the week (by November 5th) I’ll honour the discount too. Train with a friend or follow the program yourself. You’ll get my full support regardless.
Amazing 12 Limerick will show you how to release your UNLIMITED potential without drugs, gimmicks, and most importantly, without PAIN. Through attentive manipulation of the mathematics of training progressions, your training will propel you forward in ways that will amaze you.
I help people struggling to get lasting results …
Most people feel unhappy with 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 at the same time, let alone in 12 weeks. They think that anyone promising to deliver that must be mad or just wrong.
… Get the ‘super’ body you’ve always wanted
The Amazing 12 Limerick program delivers substantial gains in physical strength, cardiovascular performance and aesthetic changes that can be jaw dropping in just 12 weeks. There’s a specific way to unleash this, and almost all other programs fight your efforts and shut you down. However, with this smart program, the sky’s the limit.
Amazing 12 programs safely and comfortably perpetuate gains in strength, muscular development, fat loss, and cardiovascular conditioning simultaneously, and at levels never before thought possible drug free. The A12 as it’s become known, has created almost 15,000 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 a successful A12 graduate 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 with MoveStrong 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 Limerick is run in Limerick throughout the year in the privacy of a private PT studio.
The A12 Limerick is ready for you NOW. 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 2025 and 2026 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.
Wanting to feel and look better is always a very positive shift in ones self worth. A drop of unwanted body fat is healthy, lowers risk of many diseases and improves quality of life.
For most men, a body fat of 15 to 20% is healthy and attainable. For most women, a body fat of 20 to 28% is healthy and also attainable.
“How to I get skinnier”? is a not a question I like. Anyone can starve themselves skinny, but that will result in a loss of strength, function, longevity, health and a host of other benefits that being strong and fit brings. The question I prefer is, “how do I get stronger and leaner?”
Of course the answer is to exercise and eat better but there is more to it.
A perfect suited exercise plan must involve specific and progressive strength training and a side-serving of tailored high intensity interval training. If all you have is 2 hours a week, your time needs to be prioritised on getting stronger with the safest movements that stimulate the most amount of muscle mass development. Think big compound lifts like squats, bench press, pulls, and some ‘tricep and bicep ‘arm’ specific movements (can’t forget the arms!)
To optimise health and energy expenditure, interval training can be added. But not as much as might think. Yet again, this must be the safest choice of exercise to get out of breath with.
Eat Eat Eat…
Nutrition must be the most contentious subject when we start to talk about fat loss. However, the most effective solution is also the simplest. Eat real food. Eat for your goals. Nutrient dense vegetables. Fruit is not evil. Seriously, no one ever has become overweight eating berries or tomatoes! Protein in all its variation should be eaten often. The exact quantities depends on the individual. Every-day eating should not be about entertaining yourself with sugary, fatty foods. Treat foods have their place in a program, but not every day!
The Amazing 12 Limerick is a finely tuned program that delivers all the above. Exercise selection, nutrition and programming is optimised for the individual, for every single session per week of the 12 week program.
The results deliver not just fat loss, but athleticism in every participant.
How it Works
#1 Optimisation of Exercise Technique – I’ll show you step-by-step the optimal techniques and their nuances 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 maybe give into temptation. 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 learn how the reality is that it’s actually 90% training when it comes to a body TRANSFORMATION (sounds bogus I 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.
Check out the Amazing Upper Back development on this client.
The Amazing 12 and other strength and movement transformations happen at our base at TBB in Raheen, Limerick. Want to know more? Want to get an Amazing transformation? Want to get stronger and leaner? Get in touch NOW.
‼️26 years of training people and 26 things to know about training and the fitness business‼️
This has been a big year. Relocating across the world and setting up a new home has been interesting. But I also ticked off another year (26 years!) as a professional trainer.
Just for fun and to share some experience, here are 26 things to know about training and the profession.
Keep it simple. The big hitters should be a mainstay of strength and aerobic routines.
Walk daily and breathe nasally.
Carry, deadlift, squat, push, pull and brace!
Get out of breath with short bouts of higher intensity exercise only as the icing on the cake a few times a week.
Set one day a week when you have your actual cake and eat it (or anything else that’s on your treat list).
Prioritise proteins, natural carbohydrates and the vegetables you enjoy.
Get outside and greet the sun daily.
Strength training does not necessarily need barbells, or machines, or any tool. Experiment to find what tools you enjoy and make you feel good to practice strength training.
Practice the skills of strength training and increase loads very gradually in the smallest of jumps.
You don’t actually need to ‘max’ out to benefit from training. If you’re testing, you’re not training!
It feels good to feel good. So find what you enjoy and explore that.
If you’re a professional, conduct yourself in a professional manner.
Always be a student. Keep learning and explore knew things before you shoot them down.
You be you and let everyone else be themselves.
Don’t mock others who appear to be doing something different to you. Just because you haven’t learned what they’re doing, doesn’t make it wrong.
There are no bad exercises, just appropriate exercises for appropriate times.
Train movements and train muscles.
Build muscle and strength when you’re young and maintain mobility and muscle as you age.
Develop great grip strength. When your grip is mighty, everything else will follow.
Ask, listen and learn.
Take care of personal hygiene before attending your gym!
Influencers spouting instant results just want your money.
Stay true to your goals. The goal is to keep the goal, the goal. This goes for your own training and that if your clients.
Great trainers rarely look like bodybuilders.
Train for longevity. What can you do today that will add to your future.
Move like a human is meant to move. No one will care how big your bench press is when you’re 80. What will matter is how you move. Can you get to the ground and back up effortlessly, are you agile, is your grip still strong, can you squat down ‘and’ up again. Be useful not just to yourself, but to your community.
Bonus: strength always has a higher purpose beyond going to the gym… I’ll let you think about that!
It’s always very rewarding to learn time and time again that completing the Amazing 12 is not just about weight loss, gaining muscle and strength…
Graduates repetitively report how much more confident they have become in the gym, and in other every day physical tasks. They report how the discipline they’ve developed helps makes healthier choices much more easily and that now, going to the gym has become an easy habit, not a chore!
The next round of the Amazing 12 starts in September. Get in touch to talk about grabbing a place
Build An Incredible Physique, Athletic Performance & Confidence in 12 Weeks…
…And with just 3 weekly sessions of 45 minutes!
The Amazing 12 program is designed to unlock your boundless potential and help you attain the incredible levels of strength, fitness, and fat loss that have eluded you thus far in the gym. So get ready to unleash your true capabilities and achieve the remarkable results you have been striving for.
The A12 delivers an unprecedented body transformation in a surprisingly short period of time, every time, no matter your age, experience or genetics. If you’re a beginner or an advanced exerciser, following this program will work for you.
The A12 program delivers an advanced system of optimal nutrition, optimal exercise choices, optimal techniques and optimal programming that is tuned to your ability for every single training session.
What clients have to say…
Stephen: The strength side of the training blew my mind. I trained hard but at the same time, I walked away not feeling exhausted. By the end I was lifting heavier than I thought was possible, given I’ve lost over 20lbs!!
What you get:
Professional 12 week program
1 technique week
Private, safe, clean gym in Limerick
Realistic and achievable results
Advanced coaching and support throughout
Sustainable habits once the program is complete
Before & After Photoshoot to see how much you’ve achieved
No fad diets, no drugs or unsustainable lifestyle
No starvation
No egos, shouting or negativity
No soul destroying workouts
To secure a place, you will need to:
invest in yourself for 12 weeks
be able to train 3 x per week for 45 minutes
bring a positive attitude and motivation to change yourself
be coached to train at sustainable efforts (no training to failure)
be willing to learn technical excellence in the exercises involved
If this is you, click through to the Amazing 12 Limerick website to arrange your FREE consultation.
I’VE NO TIME TO GET IN SHAPE! An all too common complaint that could be halting your starting anything never mind heading to the gym.
As a parent, business owner or time poor person, it can be too easy to put your own needs last. But, investing in yourself can have a ripple effect on your entire family.
My total body transformation programme is designed specifically for people like you who want to look and feel their best, and I provide the guidance and support you need to achieve your goals.
My goal is help you at every stage, every day, as best I can.
Don’t let time constraints hold you back any longer – let me help you create a healthier, stronger, fitter and happier you! Contact me now to learn more about our programme , how it’s helped many other people and take the first step towards transforming your body and your life.
Contact me today to see how we can work together to for your best results ever in the shortest amount of gym time.
Success in any field requires the right mindset, a winning mindset.
Being positive, consistent, asking questions when unsure and just following the program are guarantees towards success and victory.
I released an online transformation program recently to help people who aren’t local or able to get to train in person with me. This 12 week programme addresses progressive strength training, cardiovascular training, mobility and a solid yet simple nutrition plan.
Safety and strength must go hand in hand in any training to ensure consistency and progress. Every single training session of the online program moves along at a very personalised pace, must like an in-person training session.
Two recent graduates of the MoveStrong Online Transformation program are James and Stef from Brisbane, Australia.
Let’s take a look at their progression during the program:
James
Starting with a bench press 10 rep max of 50kg, James finished the program benching 57.5kg for 85 reps over 10 mins, never maxing out.
His 5 rep max squat started off at 52.5kg. By week 12 James was squatting two sets of 15 reps with 65kg!! Not only 12.5kg more but for a total of 30 reps, not just 5.
Body fat dropped considerably with a scales drop of over 12kg. Please observe that James added plenty of new muscles to his arms and shoulders and upper back, so in reality, his overall body fat loss was more than 12kg considering the muscle growth.
Stef
Stef is a small girl but still managed to drop nearly 7kg of body fat whilst getting really strong. She also changed her 5 rep max squat to two sets of 15 but with an added 20kg. That’s turning a 30kg 5 rep max into a 15 rep submax effort with 50kg!
Stefs bench press also progressed steadily. Starting with a 10 rep max of 30kg, she progressed to benching over 60 reps in 10 minutes with 32kg. Very nice!
Stef notes how the cardio training really ended up feeling easy and comfortable over the last number of weeks and feels so much healthier.
Check out their google reviews:
Results like this are typical when the program is followed but this just shows how consistency wins. That along with a great program!
To learn how to join the MoveStrong Transformation program online or in-person, get in touch below.
Many people talk to trainers when they’ve got a very specific goal. Like losing weight, getting into shape for a wedding, the summer holidays or preparation for sport. These are all great and admirable.
However, the vast majority of our lives will be spent just living. Not all of us have specific plans but rather, may aspire to just live healthy. Life does of course get in the way. Busy work and family commitments, keeping the house and maybe the garden in a relative state of tidiness and lots of other ‘stuff’ just nibbles away at our daily energy and attention span. More times than enough exercise becomes an after thought, left to chance once all these other things get attended to.
I can honestly say that the vast majority of the people I help are people who want help with accountability, direction and the decision making processes surrounding their fitness, strength and movement schedule. Some have health goals and others have preparation goals and others just know they need to stay on top of being healthy and active.
I often refer to the average ‘gym’ year as having seasons. A season for driving forward towards a goal, and the rest of year taking care of ticking boxes for general health, strength and fitness.
As we enter the slightly warmer seasons, perhaps you have health goals or preparation goals or you just know you need to stay on top of being healthy and active.
If this is you, don’t leave your health and fitness as an after thought and get in touch. Whether you can visit the gym once a week, twice a week or once a fortnight, I will give you all the attention you need.
LEARN MORE AND SET UP A CONSULTATION HERE 
Professional 12 week program
No fad diets, no drugs or unsustainable lifestyle
