Compound Limited

- Compounds' Newly Weds! 🤵‍♂👰

- An extra special client spotlight post this morning for you guys, as next Friday, Rory and Jody will be celebrating their love for each other infront all their friends and family (and ME! 🤭)

- When Rory messaged me about helping him loose weight and enjoy training in the gym again, it was a trip down memory lane for the both of us. We worked together over a decade ago at Bannatynes, so reforming our partnership was been nothing but bliss. After assessing a few bad habits and alignment issues, we tackled them straight away and made lifting heavier weights seem possible and enjoyable again! 💪

- Every week, Rory has shown an unbelievable attitude and willingness to learn new techniques and methods of training which suits him so much he looks forward to his next gym session. The big guy even made his own playlist to have on in the gym when he is here 🤣 From Cobra Kai to Rocky, to even Madonna, he has everything covered! 🎵

- Here is what he had to say, "I went to Connor a couple of months ago as I wanted to lose a bit of bodyweight and get myself out of a training rut of doing the same thing in the gym every time.

The main two reasons were that I'm getting married this month, and I'll turn 50 in January so I wanted to feel better and "fit in" to the world a bit more (that's pretty deep.....)

I actually look forward to my sessions with Connor, as he's got me doing so many different exercises I've never done before, and lifting more than I ever have

Connor is an encouraging but tough trainer, but we always find time for a laugh"

- I want to say a massive thank you to him and Jody for letting me be a part of their very special day next week and to Rory for after all these years, we continue to work with each other in the gym and have many laughs along the way! ❤️

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- Appreciation Post To Everyone! ❤️

- Woke up this morning feeling very grateful and lucky to be doing something that I love every single day and have done for nearly 15 years, and that is down to you. So here I am saying, thank you! 🕺

- I get to work with amazing people everyday, sharing my knowledge and experience to make them acheive what they want in fitness. Yes, the 6am starts and 12-14 hour days is tough but witnessing my guys gain confidence, strength and create friendships everyday makes it worthwhile! 🤗

- Especially in such a competitive industry in Dumfries, I am thankful for having such a supportive, family-like group of people representing me and the brand. Never take anything for granted, especially if your lucky enough to do it for so long 💪

- It's true what they say, "its the people who make the trainer. Not the trainer who makes the people"

- There is no sign of slowing down for Compound, more and more people are coming to me for help, I welcome everyone. My door is always open, don't hesitate, if you want to be apart of this then you know what to do...📨

- Lots of love, Coach Connor 🫡

Ooooooh, what do I have planned here....👀

More information coming very soon, this is going to be massive 🥳

- Compound's Dancing Duo 💃

- Apologises for no post last week, I know you all missed it but not to worry because these two superstars are worth the wait...Tracey & Amanda its your turn to shine! 💫

- Since joining my group sessions, both of these ladies have grown in confidence, increased in strength and gained knowledge on safe lifting and the benefits of resistance training! The hardest challenge is to get them to stop dancing especially when my cheesy tunes are on point 🎵

- "Small Group Training with Connor has been a great experience. He combines his vast knowledge with a friendly, approachable style, he works us hard each session but it’s still fun. Connor checks your technique taking weaknesses and limitations into account without ever making you feel singled out. His group sessions have a brilliant atmosphere—supportive, motivating, friendly and full of lovely people who lift each other up, especially on the nights you can’t be bothered. The group socials are also a nice way to catch up out with the gym. When I look back to the weights I was lifting when I first started until now, I can see how much I have progressed. Would highly recommend Connor if you fancy working out with weights but don’t know where to start." Tracey

- "I never thought I’d say this, but I actually enjoy training now. After years of bouncing between gyms, Connor has completely changed how I feel about fitness (and no, I didn’t see that coming 😂).

I’m stronger, fitter, and after completing Couch to 5K last year (all by myself) I am now attempting a 10K next month — something I would have laughed at before joining the group training. I genuinely do feel the group training has made the running more manageable! 😅.

The members are all genuinely lovely, the atmosphere is so supportive, and Connor clearly cares about everyone’s progress. Joining the group sessions has been one of the best decisions I’ve made 💪✨" Amanda

- Loved by everyone, full of laughter and smiles, I couldn't be more proud of these two beautiful women! ❤️

- Compound's' Snr 🫡

- New week, new month, same post showcasing the amazing people I have the privilege to call clients, this addition is extra special one as its the turn of one of my OGs, Scott (Snr) Jack, take a bow my friend 👏

- Before Compound was born, Snr was attending my group fitness classes with his good lady, Anna. It didn't take long before we built a strong friendship, spending time not just working together in the gym but also sharing a few "light" beverages debating about our favourite sports, football & rugby! 🤭

- In our weekly sessions, we continue to focus on strength while also keeping our techinque on point. I'm proud to say that we are hitting numbers we didn't think was possible, only last week we smashed our Leg Press PB with an impressive 360KG on the machine...even after so many years together, its never a dull moment in his company, with every session, he continues to surprise me and we share a laugh or 5 along the way! 💙

- Here is what Snr had to say...."I started taking classes with Connor, which were great fun and helped improve my fitness. I wanted a more personalized challenge, so I switched to personal training with Connor. The PT sessions have taught me how to use the gym equipment effectively and achieve results. Connor has shown me how to lift weights safely, avoid injury, and gradually increase my fitness level over time, making the experience both rewarding and enjoyable. He keeps you on track, ensuring you don't slack, but doesn't make it a chore. You can start feeling low and leave feeling great. If you're looking for PT, I highly recommend it; if it's classes you're interested in, you'll have a great time with a great mix of people. Occasionally, there's a Compound social event that resembles a 'last man standing' challenge but that’s the reward, you’ve earned it. If Connor had a mission statement for the gym, it would probably be something like, 'There are two choices in life, sit on your arse or get off it."

- Sadly there is no photo of us in the gym together, if I'm being honest we completely forgot about it 🤣 however, I love this action shot of us, somes up our friendship perfectly...🥹

- Compounds' MacFit 💙

- Another week, another post showcasing the people who i am proud to have represent my business...today its the turn of this little superstar, Julia McKie 🥳

- Nearly a year ago, my work colleague mentioned to me about his other half wanting to give my group training a go, few days later Julz gave me a message and I was more than happy to help! Having settled in perfectly with the gang, Julz has became a big part of the team, gracing us all with her infectious smile that can fill up a room and showing amazing motivation to herself and others around her 🤗

- Here is what Julz had to say..."I initially joined Connor’s group training sessions for one six week block to get me back in to weight training whilst also training for a cycling event.

I was immediately welcomed into the group, who are all such a wonderful friendly bunch of people.

Being a shift worker I was able to work my training around my shifts which is an advantage I’ve not found anywhere else. I’ve sustained a number of injuries over the years and Connor tailored my workouts to improve my strength and mobility.

I enjoyed the six week block that much I’m still here a year later!! Connor’s workouts are varied and enjoyable and his knowledge and expertise have helped me gain strength and improve my technique.

Consistency is the key, even in the days I don’t feel like training (after a nightshift) I still turn up as I know I’ll feel better for having trained. Anyone that knows me knows I’m not a morning person so I’m really surprised at how much I enjoy the 6am classes which sets you up for the day.

I would highly recommend Connor to anyone who has fallen out of love with the gym or is looking to improve their fitness and work towards their goals."

- Attached to the photo of us, is a beautiful photo Julz sent me a few days ago as she is away spreading the Compound love in South Africa, rocking the new 2026 hoodies! 🔥

- Tune next week where we continue the Compound Spotlight Series with its one of my longest serving clients....👀

- Compound's Tourettes 🤭

- What better way to start the week off than showcasing this superstar, Stacey take a bow its your turn in the spotlight series! 👏

- Stacey came to me wanting to get back into a routine in the gym whilst also tackling a hip injury that has been bothering her for a while. After successfully sorting that issue by working on isolation and mobility exercises, we continued to work together and improve overall strength, acheiving only last week a new PR in the Incline leg press which she thought was not possible, 💪

- Smashing two sessions a week, every hour is filled with laughs, hard work and the occasional verbal threat 🤣 if I dont get told where to go, then I ain't doing my job properly haha!! We both give each other our best and I always look forward to our workouts together 💙

- Stacey's feedback - Here you go c*ck, I went to Connor to get back into a routine and get help with an ongoing injury that had stopped me from going to the gym. Training with Connor has been a total game-changer — he’s helped me rehab my hip while also building real strength and muscle.

Connor is truly one of a kind. He’s incredibly knowledgeable and has such a welcoming personality that you instantly feel comfortable. There’s never any judgment or “stupid questions” — he always takes the time to explain things and make sure you feel confident. He adapts every workout to suit your strength and goals, and once you set a goal, he encourages and pushes you to achieve it. 💪

- Are you wanting to own spotlight post? Are you wishing you were apart of this wonderful group of people? You know what to do, I am only a message away....📨

Yet another successful, fun filled Compound Social day yesterday! Blessed to work with such lovely amazing people 💙

- Compounds' BFG (Big Friendly Giant) 💪

- We are back with my popular Compound client spotlight series and today we are starting off this year with a true gent, top quality guy and one unbelievable transformation, take a bow....Ryan Stewart!! 👏

- Just over a year ago, Ryan came to me wanting to lose some weight and gain confidence in a gym environment, what we have acheive was way more than that! After quickly seeing the determination and passion Ryan was showing me in our PT sessions, it was clear to me that I am witnessing someone who is enjoying every moment of fitness both physically and mentally! 🧠

- Its always a pleasure as a PT when working with someone, that asks the right questions, shows the right commitment and continues to push boundaries on a monthly basis, and that is exactly what this man as done...I look forward to our sessions together ever week and excited to see what 2026 has in store for us 👀

- Here is what Ryan said...Connor has been an amazing PT and a huge help in building my confidence in the gym. He’s great at explaining movements and proper technique in a way that’s easy to understand, which has helped me create my own routine and train independently. I now go to the gym regularly on my own, which feels like a big achievement. I really enjoy our weekly sessions as they keep me motivated and accountable, and Connor always helps correct any bad habits before they set in.

- New year, same results, there are no signs of us slowing down, the Compound team is bigger, stronger and healthy than ever..I am super proud and grateful for everyone putting their trust in me, I'm always here to help anyone and everyone! Tune in next week to see who is next to be in Compounds spotlight....⚡️

- Merry Christmas & Happy New Year!! 🥳🎄

- Before I sign off in a few hours and head up the road to spend Christmas with the family, I just want to drop a quick message to say thank you to everyone I had the pleasure of working with in 2025! 🫡

- I wouldn't be in the position I am today without your support and trust in me to help you achieve your fitness goals...whether to came to me for basic gym advice, strength improvement, injury rehabilitation or just because you've heard about my amazing banter and unbelievable singing (in my own opinion) 🤭

- I couldn't be more proud of where Compound is today...retention through the roof, increasing numbers to my ever-growing group training sessions, delivering multiple clothing items on a monthly basis, creating my hugely-popular client spotlight series, to even increasing my working hours due to the high demand 🥹

- Excited to say there are no signs of slowing down, 2026 is set to be another incredible year for myself and to everyone who I have the pleasure to call my friends/clients. Enjoy your festive celebrations, relax, eat, drink and spend quality time with your love ones 🧡

- Lots of love, Coach Connor xx