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The Perfect Training Program

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Amazing 12 ForLife

Never ending gains in strength, fitness and aesthetics shouldn’t be the stuff of fairy tales.  It IS possible to comfortably make consistent gains in all performance proxies and physique for months and even YEARS at a time without the need to change program or back cycle?  

This is exactly what A12 ForLife brings.

At just 50 minutes per session, 3 times per week, the A12 ForLife is a program designed specifically to perpetuate progress at a steady, consistent and reliable rate for as long as possible! 

The A12 ForLife provides a definitive path towards a sustainable new lifestyle which comfortably interweaves healthy eating habits, continually increasing physical performance, and improved mental well being, into your already busy life. 

The A12 ForLife isn’t a commitment, it’s a lifestyle choice.  The training is comfortable enough to stick with forever, but challenging enough to always be enjoyable. The nutrition plan isn’t a diet, it’s a non restrictive, easy way of eating for optimal health and performance over the long haul.  

The goal of the A12 ForLife is not to be a program that you ‘do’, but to become an almost effortless part of your week which you choose for a lifetime, like brushing your teeth.  

If your training goals are aimed at the long term and you’re maybe not quite ready for the commitment of a 12 week transformation program, then the A12 ForLife is waiting for you. 

Contact me
FitStrong PT

Summer Strong Body

MoveStrongblog

You might be dreaming of being in the best shape of your life this summer; feeling stronger, fitter, faster and much more confident in yourself. 

You could keep dreaming or you could do something about it. 

In just 10 to 14 weeks you can most definitely make a shockingly outstanding change in yourself. 

Take a look at some of our 12 week transformations and if you can see yourself in these before and afters AND if you’re willing and ready to commit to yourself – let’s talk. 

Whether you want to feel great for a holiday, want to get strong, need to learn about sustainable healthy eating, want to feel really fit and able for any challenge, our programmes can help.

If you are ready to change your life, get strong, fit, lean and more confident, shoot me a message below.

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FitStrong PT

Free Calisthenics

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Building a useful body capable of easily handling any daily challenge doesn’t necessarily mean hitting the weights.

Calisthenics aka body weight training is a very rewarding style of training that requires essentially no equipment – well, maybe an exercise mat for comfort and a pull up bar can be a handy addition but it’s not essential to start.

With a minimalist approach and the right variety of movements you can achieve great results. In a typical session lasting anywhere from 10-60 minutes you can train every part of your body and practice many functional and useful movements. Many fun movements too.

One of many great benefits of utilising calisthenic training is that you get to learn how to operate your body rather than a gym machine.

Now, before you start switching off thinking this style of training is for the seasoned exerciser, believe me when I say it’s the perfect place to start as a beginner. Yes, experienced gym goers can incorporate calisthenics into their routine, but a beginner will benefit hugely by learning about how to move themselves before moving themselves plus a barbell or the big ol red hack squat machine in the gym.

I recently started a calisthenics class in TBB Raheen (Limerick) and it’s great to see it gaining traction.

Every week we practice the skills that allow us to be stronger in various leg, trunk, pushing and pulling movements. Not quite pistol squats and pull ups just yet, but all the pre requisites for building these.

What I would like to do is share some of the essentials of bodyweight training in a short series of emails to those interested.

Each week I’ll share one movement to learn and practice. We can gradually gradually build this collection of movements into a nice little training programme too.

If this is for you, email me and let me know if you’re a beginner or if you have a little experience.

movewithjamie@gmail.com

Jamie

FitStrong PT

Introvert Fitness

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Most people think of personal trainers and they imagine outgoing, noisy, loud, high five giving individuals who thrive in the business of a big gym.

A pretty scary, distracting, tiring place if you’re an introvert!

None of this with me haha

Whilst I do get to train people in a big busy gym, I also get access to an awesome studio… just perfect for me… the introvert in the room.

There are strategies to coping with being the introvert in the jungle of a big box gym. These start with having an efficient, well written programme.

I’m known as the passionate trainer who goes all-in to help everyone I train but, I thrive in less busy environments.

Stephens testimony Graduating the Great 8

Without sounding like a dating app lol, this is kind of a call-out to all introverts who’d like a trainer who isn’t going to drive them mad with high fives, fist pumps and shouting around the gym.

If you are looking for training under the guidance of someone who’ll take you on your strength and fitness journey with chat about Lego, sci-fi, good food – sure give me a text or email. I know how awkward a phone call can be!

PS if you’d like a FREE 12 week Bodyweight challenge, just ask. It’ll be a free download on the site soon enough but if you’d like to grab it early – email me below.

Jamie

Tel: 0894462653

Email: movewithjamie@gmail.com

FitStrong PT

The Great 8

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The Great 8 Week Strength, Fitness & Nutrition Training Programme

The Great 8 programme will get you stronger, fitter and leaner using optimal strategies for maximum results in 8 weeks.

This programme is not a beat down routine or a group Bootcamp – it’s a professional programme that puts you first. You will be taught and coached through the optimum strength movements for you, optimum cardiovascular fitness routines and optimum nutrition strategies to get the most out of the 8 week plan.

How is the Great 8 run?

The Great 8 is an 8 week programme requiring 3 training sessions per week to achieve the strength, fitness and nutrition transformations we focus on.

Sessions are structured for maximum safety and results. The nutrition plan accommodates each persons preferences yet optimising body fat loss and strength and muscle growth. 

The hybrid programming is flexible to accommodate both in gym training and optional at home training using the MoveStrong App. 

The MoveStrong App Welcome screen
Lost 9.4kg. Added 30kg to his Bench Press!
Lost 4.1kg. Added 24kg to her Squat 5rm!

As a hybrid programme we have options for each client. 

  • 3 x in the gym training with me: €115/week
  • 2 x in gym with me & 1 session using my app: €85/week
  • 1 x in gym with me & 2 sessions using my app: €50/week
  • Pure online 3 x : €35/week 

Start NOW

To start your Great 8 programme, get in touch below.

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Great 8 Graduates Gemma and Stephen

FitStrong PT

Reframe those Negatives

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Your Circumstances drive your thoughts. Your Thoughts drive your Feelings which then drive your Actions. Your Actions in turn influence and impact your Results.

Whilst you may not be able to change your circumstances in the short-term, your thoughts impact everything thereafter.

Learn and practice reframing your thoughts surrounding your circumstances in any given situation.

Another car gets in your way. You could get cross or you could brush it off… no one died or got injured. It’s all good.

You’ve had a bad day at work. It happens. It’s done and you’ve still got a job, an income and security. Get on with your life and enjoy the rest of your day with family and friends.

Reframe those negatives and learn to appreciate the positives, even if they’re small.

#itfeelsgoodtofeelgood #itsokay #youvegotthis #strengthtraining #limerickfitness #onlinetrainer #limerickgym

FitStrong PT

Success Starts with Asking for Help

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‘Discover your real strength and potential with MoveStrong Strength & Wellness.’

If you’re looking to improve your strength, improve how you move, or drop a few lbs, read on.

I work with every-day people both online and in person too, to create a program that targets goals and abilities to journey from point A to B safely and efficiently.

If you have a home gym and no idea what to do, let me help.

If you go to your gym and don’t know where to start, let me help, if you’re stuck in a training rut and not sure how to progress, let me help.

You could let procrastination or self-limiting beliefs hold you back or you could act now.

Get in touch and we can catch up and chat about your journey towards a stronger, more capable you!

Jamie

http://www.movestrong.studio

personal training

Merry Christmas

MoveStrongblog

What a year 2022 has been. An international move, setting up a new fitness business here in Limerick and hopefully buying a new home soon.

Even though I am temporarily residing in the oddly named Effin, I remind myself that as usual, my goal is to make a difference. Helping people to discover their inner and outer strength, develop new skills and appreciation for what they, you, can achieve.

As I plan and ponder 2023s progress, I invite you to get in touch, tell me what you need, what you aspire to, what you want to change. No goal is unthinkable providing it’s healthy of course.

And if you are not in the local Limerick area, worry not. Virtual assistance is easily providing via the internet – ‘yay’!

Whilst the 2020s thus far have been interesting, this is no reflection on what is yet to come. If you’ve been knocked back over the past couple of years, that doesn’t mean it will continue. I believe we may have benefited and maybe witnessing a pendulum swing in why we exercise, workout, train etc. Whilst the physical benefits are clear, the emotional benefits of self development and physical endeavour practice have been made even more clear.

If 2023 is the year you want to see clarity, want to achieve something new, different or amazing. please, please get in touch – I want to help.

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FitStrong PT

Shared Personal Training

MoveStrongblog

PERSONAL TRAINING IN LIMERICK

So the cost of living has gone up and ‘luxuries’ like personal training might seem out of budget.

But have you considered sharing personal training time?

In a shared session with 1 or 2 other people you receive all the benefits of personalised training but at a much reduced cost.

‘People perform better in groups’

MoveStrong sessions are for you if:

⁃ You want to move stronger

⁃ Want to feel more physically capable in all areas of your life

⁃ Enjoy exercising with others

⁃ Can commit to 1 or 2 sessions per week

Get in touch with me here with a message or text 0894462653

Jamie

Amazing 12, over 40, personal training

Advice for Beginners for 2025

MoveStrongblog

Here’s a short list of considerations for those starting out in training, working out, exercise or whatever label you want to attach to building a ‘better’ you.

Consider this a beginners guide to starting your new exercise habit!

  1. Show up, Ask & Learn, Repeat.
  2. Know your goal, your real why.
  3. Make a commitment to train twice or three times a week or more if that matches your goal.
  4. Learn from a professional not social media how to perform the following categories of movement.
  5. Squat, press, pull, hinge, brace.
  6. Practice good reps not intensity.
  7. Show up, Ask & Learn, Repeat.

Performing consistently good and better reps at sustainable efforts will teach your brain how to be more efficient and recruit more muscle more effectively.

This will deliver your results, regardless if you’re training for health, strength or fat loss.

Practicing good reps also minimises the risk of injury, both with the light weights, and when you push to attempt heavier weights.

Rest between sets, don’t rush. Evaluate how or if that last set could have been better.

Now, here’s the deal. If this still doesn’t seem too clear or you’re not sure how it relates to you, take a complimentary consultation with me and I can explain how you could be training to transform what it is you desire to transform.

Jamie