January Special Offer

January Special Offer

If you find yourself lacking a plan with which to implement your new health and fitness goals, struggling to apply accountability to your efforts, or just need a little guidance, then Personal Training can be of huge benefit to seeing your goals through to their fruition.

Finding the right PT for you is critical. This can be a little daunting at first. The basics to look for can be found here. Reputation and recommendations are a good starting point, and it is vital to meet them before you agree to hand over your hard earned spondoolies. Feeling comfortable with the PT is hugely important. If you don’t like them you may find yourself making excuses not to go.

That said, there will be times when you may hate them. This is a strange profession. In a single session a client can go from smiles and laughter, to a look of disgust and total hatred, and back to joy and elation. For some of my clients, the worse the names I’m being called, the greater the exhilaration they feel at the end.

But find someone you feel you trust, and someone who can deliver the type of training you need. Make sure they listen to you and don’t be afraid to raise concerns.

For those interested, I’m offering a special deal for January:

10 one-one sessions

Free consultation to discuss your needs and aspirations

Fitness/health screen – this is to see where you’re starting from. It’s not a ‘test’.

Access to the Wild-Fitness App to track progress, get extra workouts, mobility drills and food logs for home/gym use

Green, Amber, and Red food lists from out Primal Health Challenge

The Optimal Sleep Cheat Sheet (say it fast) to gain the most out of your recovery and optimise fat loss.

All this for just £130

Of course, don’t just take my work for it, do some digging, ask about.

But if you’re willing to take the first step, and put in the work, I’m there beside you.


A Challenging Year Ahead

It’s resolution time. That point at which we decide that an aspect of our life will change for betterment in the coming twelve months.

An honourable task, but why do we fail so often to see these things through, only to repeat the process again the following year?


Look at the word. RE-SOLUTION.



         1. back, backwards

         2. again; prefix added to various words to indicate an action being done again.

Essentially we are applying the same kind of solution again and again, year after year. If that works for you then full strength to you. For most of us it doesn’t.

 “The definition of insanity is doing the same thing over and over and expecting different results.”


Yet we still do it.

For years I would wake up on new year’s day, feeling guilt at my own excess, self-loathing at my body composition, and general disgust at my lack of ability to see anything through. Then I’d proclaim to the world how this year would be different. This year I’d give up X, start doing Y.

And that would be the sum total of thought and planning that went into my resolution. So it’s not surprising that my resolve collapsed so early when it began on such flimsy foundations.

So, what’s the answer?

If I knew that, I’d be rich, and some hired hand would be typing this. I’m still working it out myself, but what I can do is offer some advice that has helped me to achieve many of the goals and aspirations I have set myself.

Let’s look at the etymology of the word resolution again.

 late Middle English: from Latin resolutio(n- ), from resolvere ‘loosen, release’

This is our starting point. We are going to loosen or release ourselves from the constraints of what we think we should be/think/feel, and discover what we really want and why we want it.

Wanting to make a change is great but unless we know our ‘why’ it often comes to nothing.


We all need motivation, and while watching some power speech with a rousing soundtrack on Youtube gets the blood pumping, it’s short lived.

The root of the word motivation is MOTIVE. What’s your motive? What is driving you to do this?

This is your ‘why’. Really think about why you are doing this and, if it comes from a place of negativity, try and rephrase it. ‘Because I’m fat and out of shape’ becomes ‘because I want to be fitter and healthier to enjoy the things I love’.

Without a ‘why’ we have no real drive.

Once we have a motive we need to embrace selfishness. what I see time and time again, is people not giving their own health the importance it deserves, unable to justify to themselves a few hours out of the 168 in a week.

When we fly on a commercial airline we are told that in a emergency we should put on our own oxygen masks before helping others with theirs. Makes sense doesn’t it? Taking a small precaution to ensure our own safety allows us to help many others.

Well the same thing applies to your health, people. The healthier you are the easier it is to help others. So allow yourself the time to be a healthier version of you, because we all benefit. Thank you.

Setting yourself a goal is a great way to get fired up for change, and following the S.M.A.R.T template can be useful.

Specific- Define your goal as much as possible

Measurable- Can you track your ongoing progress?

Achievable – Make sure it’s not too out of reach or too easy

Relevant – Is it worthwhile, does it improve you, does it float your boat

Timely – Give yourself a time-frame to work to, e.g. race date

Now remember a goal without a plan is just a wish, so geek out about the best way to achieve this, hire a trainer/guide, or join a group of like minded people – BUT AVOID ANALYSIS PARALYSIS. When in doubt just pick a programme/method and start, don’t get too bogged down in the minutiae.

My technique for each year is to pick 1-2 big challenges, things that scare me a little. Last year it was a Half Ironman. This year it’s a Spartan Race and the Mourne Mountain Marathon. By signing up for something a bit scary, you get the impetus to put in the effort to achieve it. Last year it was learn to swim or possibly drown.

What scares you is subjective to yourself. It could be a Couch to 5k programme, to hire a Personal Trainer, making a regular date to walk with a friend, whatever.

Once you have decided and signed up the next important step is to make yourself accountable. Broadcast it far and wide on social media, tell anyone who’ll listen, get sponsorship for a charity.

Once it is out there it’s happening.

The reason why I like a challenge rather than a goal is that it’s more about the process. A goal has a fixed end, a destination, a challenge is a journey, something to work ‘through’.


You might set yourself a goal for the future but it’s the journey to get there that makes the difference. The effort we put in, week on week, to enable us to reach that goal is where the change takes place. So enjoy the journey, and when it is hard remember the Russian proverb:

   The same hammer that smashes glass, forges steel.

And finally, accept that things go wrong. This is easier if we focus more on the process than the final destination. When the plan turns to shit, pick yourself up, dust yourself off and get back to it.

So you ate a bad meal. You are only one meal away from being back on track.

So you missed a workout. Well let’s crack on with the next session.

You got sick. Okay, lets see how we can shift our time-frame.

So, find your ‘Why’, be a little selfish, pick a goal/challenge, make a plan, make yourself accountable, and enjoy the journey. And remember to keep looking back to see your progress and give yourself the praise you deserve.

We’ve got this.


What challenges will you set yourself this year?

Resolutions and Cheese

Every person on the interweb is currently commenting on New Year resolutions. How they don’t work, why they are vital for success, how to make this year different.

The thing is, today isn’t really any different from yesterday. Increased levels of of acid reflux yes, but it’s just another day. As is tomorrow.

Okay, so we need a means of marking time through our chronological year and lifespan, but this magical day of January 1st might not the the perfect time for sending out your deepest hopes and dreams to the cosmos.

Most of us have spent a fair few days of over-indulgence, whether this be sex, drugs and rock’n’roll, or cakes, sofas and sausage rolls, we let go a little. And why the hell not? Don’t we deserve it?

Salad is cast aside in favour of munching on the sixth pork pie with gay abandon. We lose track of just how many wafer-thin after dinner mints we have eaten (before dinner). We actually lose the ability to make a meal that does not consist of cheese.

Fast forward to New Year’s Day.


We awaken with a tongue covered in velvet, hair dreadlocked with party streamers and Doritos, moderate to severe anxiety, and a desperate need for some sort of return to routine.

‘Right! This year is going to be different.’

Many of our resolutions come from a place of guilt, or even self loathing. Neither is a particularly fertile ground for success. Remember, the festive season is a funny little moment out of the norm. Don’t let your actions at this time define your whole previous year.

So before you start berating yourself and declaring how you are going to change, just stop for a minute. Rather than start this year with with a declaration of how you will alter the negatives in your life  (perfectly valid and empowering), let’s take a moment to cast our minds back over the previous year.

Forget the things that went wrong, they have already happened, we cant change them, but we can learn from them. Remember failure is not a bad thing.

Instead let’s think about what we have achieved, what victories we have had (big or small), who we have helped, who we have loved. Let’s celebrate how fucking awesome we all are.

Surely this is a better way to start the year, building on what is already great rather that what needs to change?

When we feel gratitude for what we have it gives us drive be the type of person we want to be.

Remember, health/life/love/fitness, is like a mountain, we need to stop climbing sometimes and turn around. When we admire the view and see how far we have come, we recharge our reserve and can continue onward with new vigour.

When we know where we have come from it is easier to decide which direction to follow.


So let the fog of New Year’s Eve clear a little.

I still have a party pack of primal pork pies left. When I have finished them and the remaining truckle of cheese I will give you some top tips for making some positive changes for 2018.

Ath bhliain faoi mhaise daoibh / Happy New Year.