Tag: motivation

FitStrong PT

Start 2026 the Smart Way

MoveStrongblog

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 or this time last year, there’s a smarter and ultimately a safer starting point.

If you’re feeling stiff, unfit and struggle with every day tasks, adding more intensity right off the bat will usually just compound your problems and end your ‘new me’ goals. 

Mobility training will ready your body, your joints, improve your posture, and actually make your fitness and strength training safer and more realistic.

Mobility training isn’t just stretching as many believe. It’s also not complicated and doesn’t require straps, bands, rollers and expensive gear. Mobility training helps you to regain the movement, control and articulation that your adult joints and muscles are meant to have.

I have a few open time in my schedule so let’s hit the reset button this new year and get you ready for your 2026 goals. 

Reply RESET and let me help you bulletproof your body and your goals. 

Jamie

light bulb moment
FitStrong PT

Get ready for that light bulb moment

MoveStrongblog

It can happen in an instant. A literal bulb flashes above you like an internet meme; an inspirational notion to do something urgently, to change yourself, the direction you’re going or stop something toxic you’ve let into your life. 

It happened to a client of mine and thankfully I had the solution to the problem they had at that moment. 

The epiphany moment? There’s always an epiphany, a shock of reality. In this case J (let’s call him J) was sitting down to a burger and chips with the family on a Saturday lunchtime and catching a glimpse of a roll of body fat tightly pressing into his shorts button and his t-shirt caused an instant upset. “How the hell did that happen and let’s change it now.” That’s what he told me, the words that ran through his head in that moment. 

It felt like he had just woken up overweight and unhappy with what he saw. 

But the moment was hot and J was geared up to take action. 

Thankfully J spoke to me first thing the next morning in the gym. He’d seen the results of the Amazing 12 program with other clients and now all of a sudden, he wanted in. The Amazing 12 program helps clients lose body fat, gain strength, fitness and learn how healthy eating is very possible and simple.

To cut a long story short, J completed the program and lost his spare tyre around his waist and continued to get stronger at the same time. 

You can see these results and other clients in the before and after photos below. 

The light bulb can flicker on at any time, and I’m proud to say I have the keys for successful waistline, strength and movement transformations ready to go at any time. 

I’m here to help, I’m just waiting for you and your epiphany. 

FitStrong PT

6 WEEK PROGRAM FOR BUSY PEOPLE

MoveStrongblog

CONNECTED

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…

Get in touch with me sign up 🤟

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FitStrong PT

‘Go Strong’ Birthday Offer

MoveStrongblog

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.

Contact me today to get started.

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FitStrong PT

26 Years and 26 Learnings!

MoveStrongblog

‼️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.

  1. Keep it simple. The big hitters should be a mainstay of strength and aerobic routines.
  2. Walk daily and breathe nasally.
  3. Carry, deadlift, squat, push, pull and brace!
  4. Get out of breath with short bouts of higher intensity exercise only as the icing on the cake a few times a week.
  5. Set one day a week when you have your actual cake and eat it (or anything else that’s on your treat list).
  6. Prioritise proteins, natural carbohydrates and the vegetables you enjoy.
  7. Get outside and greet the sun daily.
  8. 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.
  9. Practice the skills of strength training and increase loads very gradually in the smallest of jumps.
  10. You don’t actually need to ‘max’ out to benefit from training. If you’re testing, you’re not training!
  11. It feels good to feel good. So find what you enjoy and explore that.
  12. If you’re a professional, conduct yourself in a professional manner.
  13. Always be a student. Keep learning and explore knew things before you shoot them down.
  14. You be you and let everyone else be themselves.
  15. 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.
  16. There are no bad exercises, just appropriate exercises for appropriate times.
  17. Train movements and train muscles.
  18. Build muscle and strength when you’re young and maintain mobility and muscle as you age.
  19. Develop great grip strength. When your grip is mighty, everything else will follow.
  20. Ask, listen and learn.
  21. Take care of personal hygiene before attending your gym!
  22. Influencers spouting instant results just want your money.
  23. 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.
  24. Great trainers rarely look like bodybuilders.
  25. Train for longevity. What can you do today that will add to your future.
  26. 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.
  27. Bonus: strength always has a higher purpose beyond going to the gym… I’ll let you think about that!
FitStrong PT

Life Changing Results

MoveStrongblog

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

.

FitStrong PT, Healthy Eating, personal training, transformation

The ‘Total’ Body Transformation

MoveStrongblog

GET THE RESULTS YOU WANT

THE AMAZING 12 TOTAL BODY TRANSFORMATION

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.

🔻LEARN MORE AND SET UP A CONSULTATION HERE 🔻

www.amazing12limerick.com

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.

ARRANGE YOUR CONSULTATION HERE

www.amazing12limerick.com

FitStrong PT

I’ve NO time to exercise!

MoveStrongblog

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.

FitStrong PT

Transformation Victories

MoveStrongblog

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.

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FitStrong PT

The Perfect Training Program

MoveStrongblog

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