Conor Dorrans Advance Coach

I think it’s pretty blatant to see the hypocrisy in day to day life between the standards we live by ourselves and the standards we expect our kids to live by.

And it’s probably never been harder than it is now. Social media, phones, constant distractions and everything fighting for our attention.

But I think sometimes we forget that kids are far more likely to learn from what they see us do than what we tell them to do.

We tell them to get up when their alarm goes… then hit snooze ourselves.

We tell them to have a bedtime… then sit scrolling until midnight.

We tell them not to skip breakfast, to eat properly and stay active… while we skip meals, live off convenience food and can’t find time to exercise.

We tell them to do their homework and take responsibility… while putting off the things we know we should be doing ourselves.

You can tell them what’s right and wrong all you want.

But eventually, the example you set speaks louder.

So if we want our kids to grow up with standards that we deem acceptable and respectable, we probably need to start holding ourselves to those same standards.

Otherwise, we can’t really complain when they start mirroring the exact behaviours they’ve watched from us.

Set the standard before you expect it.

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That should clear that up 🫡

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“I want to get stronger and fitter but don’t know where to start”

Let me start by saying there’s no reason you can’t do both simultaneously

But like any periodised programme, there needs to be a primary outcome

What benefits you more for the stage you’re at and the destination you’re looking to land?

If getting stronger is the main priority then make sure that is what we work on for the largest proportion of your programme,
If building muscle is the priority then vice versa,
If building your fitness is the priority then prioritise it

I think it’s very important to have the understanding that if you want to work on numerous aspects of fitness (highly advised) then we need to pick stages throughout the year in which we prioritise them over the other aspects

For example, if I had someone who wanted to run a marathon but compete in strongman the following week. Whilst there’s probably some crazy people out there who are willing to do that you would need to prioritise what means more to you otherwise you will burnout, overtrain and more than likely get injured trying to do both wholeheartedly.

You run the risk of not giving any of them the required intensity to stimulate homeostasis therefore leaving plenty on the table when it comes to game day.

So pick one to prioritise and the other(s) to accessorise

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You don’t always need to know where you’re going.

Sometimes you just need to do something that proves you’re capable of a wee bit more than you thought.

Then do it again.

And again.

Eventually you’ve got enough proof that the way you see yourself starts to change.

That’s pretty much the whole idea behind our transformation model at KAMMA.

Action → Evidence → Belief.

You don’t think your way into becoming someone different.

You prove it to yourself.

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A training plan isn’t enough.

And I think that’s probably one of the biggest things I’ve learned through coaching people over the years.

Because most people already know the basics.

Train a few times a week.

Eat a bit better.

Move more.

Get enough sleep.

None of that is exactly groundbreaking information.

The hard part is actually making it work when you’ve got a job, family, commitments, stress, sh*te days and everything else life throws at you.

And that’s where I think proper coaching comes in.

First, we need to find a routine that actually works for your life.

Then we need to help you stick to it when motivation inevitably disappears.

Do that for long enough and you start getting better.

You get stronger.

You get fitter.

You have more energy.

You start doing things you previously weren’t sure you could do.

And every time you do one of those things, you collect a wee bit more evidence that maybe you’re capable of more than you thought.

That’s where confidence actually comes from.

Not waiting until you feel ready.

Doing the thing and proving to yourself that you can.

Eventually you start understanding your own training, nutrition and habits better.

You stop needing everything to be perfect.

You learn how to adapt when life gets busy.

And eventually it stops feeling like you’re constantly “trying to get fit.”

It’s just part of who you are.

For me, that’s the goal of coaching.

Not to make someone dependent on me forever.

Not just to make the number on the scales smaller.

But to help someone become stronger, fitter, more confident and more capable until they genuinely feel like they’re back in control.

Because the gym was never really the destination.

It’s just one of the places we build the person capable of doing more outside of it.

Strong body. Strong mind. Strong character.

Take back control.

Prove yourself wrong.

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