Quick update on my sisters progress. 12 weeks in and 31lbs down, averaging about 2.5lbs a week which is spot on :) Still sticking to the original calories/diet plan I gave her from day one, eating 4/5 times a day and having a planned cheat meal once a week. No starvation just hard work and good food. Great results so far but its only the beginning 💪

I haven't posted in a while due to the fact that I've been so busy. I'm working nearly 60 hours a week with 40+ sessions, programs, diets and maintaining the gym. Its a good complaint but its also the reason I'm writing this post. In the past I've been lenient with chopping and changing sessions for people because I had more time but I will no longer be able to accommodate changes. If I am unable to make a session I will try and schedule a different time that suits but if you are unable to attend, then I am sorry but you miss a session that week. This is how it'll be for everybody new or old, no exceptions. Also, I have had to turn down so many new clients so anyone that keeps cancelling will be warned and then dropped if it persists. Its not fair that slots are being taken up and not used

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All I've seen this year is everyone in the fitness industry posting absolute fluff. Do this little trick or that exercise and you'll look like this. The real secret is you just need to STOP BEING FAT. Next time your looking for the secret, don't order a dominos and cook real food or go for a walk. - It doesn't matter if the fake insta model said if you think happy thought while you eat you won't get fat, none of that shit works. If you eat more calories than you burn your gonna gain something, whether its fat or muscle depends on if you've stimulated muscle growth through training or sat on your hole. - This is the law of Thermodynamics, its fair because its the same for everybody. Whether you eat under your calories in mars bars or over your calories in brown rice, it doesn't give a fuck. This also includes eating in an 8 hour window or a 24 hour window, IT DOESN'T GIVE A FUCK. - Junk food is more dense in calories and lower in fibre, so its easier to over consume and won't satisfy your hunger. Healthy food is the opposite, so the chance of going over your calories is a lot slimmer, but if you do you'll gain regardless. - Exercise burns calories and stimulates the metabolism to burn more calories throughout your normal day. Thats why its easier to burn fat while your working out, but its not essential. - YOUR DIET IS 100% MAKING YOU FAT. Either eat less calories if you don't do much or do some form of exercise to burn more, its really that simple, so STOP BEING FAT and GET UP OFF YOUR HOLE! - Hope everyone is enjoying 2018 so far 😂😂 I know I am 😁💪💪💪

Ian's 6 week transformation. 13lbs down and only getting started. Great results 💪🏻💪🏻

Ciaran's transformation over the past few months. Similar bodyweight but clearly leaner and more muscle, this is why the scales isn't the best indicator for progress. Great results 💪🏻💪🏻

James transformation since the summer. He's packed on a total of 13lbs. Unfortunately, my phone went haywire and formatted my memory card before I could back it up, deleting his before pics :( Savage results and strength is through the roof 💪🏻💪🏻

Firstly, I just wanna say Happy Christmas to everyone. Hope you all enjoy the holidays and have a great new year :) The gym is now closed till 3rd Jan. Any clients that finished for Christmas need to let me know before this date so I can sort out training days and times for the new year (I can sense the resolutioners 😂😂)