Opty Performance

Tracking calories is a bit obsessive isn’t it?

Tracking every ounce of food that goes into your mouth

Smells like disordered eating if you ask me

Wait wait wait

Wrong coach

If you wanted it’s okay culture you wouldn’t have landed on my page now would you?

I put fitness and hand hygiene in the same category

It should just be part of your daily routine

Look above at Sean

Do you think he woke up shredded to the bone by guessing what he was eating?

The same people who say “ahh mate work’s too busy”

Or have one slightly stressful day at work and boom

Straight onto Just Eat ordering a three course meal

This post is literally me telling you to get obsessed

Obsessed with the process

Obsessed with getting better every single day

My coaching mantra is simple

Work fu***ng hard

Then when social occasions come around that are actually worth living

Enjoy them

That’s balance

Not eating whatever you want because someone on Instagram told you that you could

I’ve spent the last few weeks travelling, eating out and catching up with mates

Did that mean I threw the head up?

Not a hope

Gym done

Calories managed

Then enjoy yourself knowing you’ve already ticked your boxes

So if you’re finished with the s**te lies you tell yourself about why you’re not in shape

Pop me a DM

No high pressure sales call

Just a conversation to show you exactly how I’d get you from where you are now to where you actually want to be

P.S. You will have to track your calories

If that sounds like too much of a sacrifice, I’d honestly rather you didn’t enquire

Wouldn’t wish 25 hours of travel on my worst enemy

48 hours here now and we’re finally getting settled

Frozen blueberries costing me €6 a bag just ain’t it, but we’ll adapt and overcome

Really liking the new gym too

Time to get after a full week out here and sort this sleep pattern out 👊

And so it begins

One month planned and the rest we’ll figure out after that

Honestly can’t wait to try out all the cool gyms out here

Also, new cardio protocol: 6am surf club

I could’ve been sold a dream with this place, but since graduating college I haven’t had much of a change in environment and have been living under poor Trisha’s roof at the ripe old age of 26

On top of me leaving, she’s also sold the house, so when I do come home there won’t even be a childhood home to go back to

Change is good for growth, or so they say

Let’s see what it’s all about 🌴

Another week done and dusted

Didn’t get a chance to do a weekly recap yesterday

I basically used the last couple of days to switch off and enjoy a holiday with David, who I haven’t had the chance to properly hang out with in a long time

That said, we still ate plenty of good food and had some of the best gym sessions we’ve ever had this weekend, so I’d say it was time well spent

We also had a few brews and went out for the night too

I won’t be afraid to tell you that, unlike some coaches who paint the picture that they dieted for 10 weeks and went away to not have any type of flexibility there after 🤷🏼‍♂️

We also met these two lads on a night out, so it was nice having a little squad together for the weekend

Off to Bali on Thursday, so another full day of travelling is pending

After today’s travel, I’m honestly not looking forward to it at all

But we move 👊

One of the best sessions of my life in Elements Gym

Some people might find it weird training while on holidays

But if you can get to the point where you genuinely enjoy training, it changes everything

The more I’ve thought about it recently, the more I’ve realised you actually need to become a different person to get into better shape

Anyone can do a quick cut

Drop a few kilos

Then go straight back to their old habits and end up right where they started

I’m fortunate that I don’t really attract time wasters anymore when it comes to coaching

The lads I work with understand the changes that are actually needed to get into elite shape

That means going on holidays and not coming home 6kg heavier

The reason that shouldn’t happen is because you can still enjoy good food while you’re away

You can still have the meals out

You can still have the drinks

But you’ve still got to tick your boxes

Get your training done

Get your steps in

Make good choices when you can

Because getting in shape isn’t about what you do for 8 weeks

It’s about becoming the type of person who can hold onto that physique long after the diet is over

The struggles of your mates leaving Ireland means you’re forced to get lean and go visit the boys in other countries

Such a tough life we live

It’s been a really nice break so far

We’re eating out most days, but keeping the first two meals nice and light so there’s plenty of room later on

The plan for me is to stay under 80kg by the time I leave for Bali next Thursday

Scales are still sitting nice and low, which is absolutely ideal

If I’m honest, I’m ready to start pushing food back up

The next few months of this building phase are about to go crazy once life settles down a bit 😮‍💨

And just like that we’re exactly halfway through the year

How crazy is that to think about?

I’ve genuinely been enjoying every minute of what I do, but I can’t help thinking about how fast it’s all going

I’ve been trying to work as hard as I can while also making time to enjoy life and find a balance between the two

With me heading away to do some travelling, I’ve been making a real effort to get out and see everyone before I go and I think it’s been a good reminder that you actually can do both

Also, I feel like I’ve cooked with this post but maybe I haven’t 😂

From a business perspective, I set out a few goals at the start of the year and we’re well on track to make them happen

The client base is the biggest it’s ever been

But more importantly, I genuinely wouldn’t change the clients I have now for anything

The people I get to work with are hungry for results

Not lads who are just going through the motions

Truthfully, I’d rather not even have those people on board because the energy it takes to drag someone along who doesn’t want to help themselves is exhausting

Now that’s not to say you can’t have a tough week or even a tough couple of weeks

I’m talking about people who have no intention of changing in the first place

I’m sure if you’re reading this, you know exactly the type of person I’m talking about

Here’s to another 6 months of growth 😮‍💨

Nothing fancy

Nothing sexy

Just simple consistency

With reverse dieting happening at the moment, my meals haven’t changed one bit

The only thing that’s changed is there’s slightly more volume of the same foods in each meal

People see a bump of 200-300 calories and think they can go and eat whatever they want

When in reality, this is a slow process and hunger can be much higher, so now more than ever you need to lean into the volume side of things

Today, this is genuinely everything I ate

Rest day calories at 1700, but I’ve also been super busy so I literally had my 3 meals and got on with my day

The chicken was prepared the day before and the other two meals can be made by just throwing everything into a pot and giving it a stir

People make it out to be much harder than it needs to be

Training days are where I can get a little more adventurous with food

Reverse diet week 2 update:

Holy s**t, you’d forget what a few carbs in the system can do for a man

I’ve had a bunch of social occasions coming up and have been trying to see everyone before I head off travelling

I call it travelling, but realistically we’re staying in one location and my day-to-day won’t change all that much

It’s more so the people here that I want to spend time with before I head away

Morg was happy with how we managed last week’s socials so he gave me a push of 300 calories per training day and it’s made a world of difference

Training has been so enjoyable lately

Not sure if it’s the sun, the carbs or a combination of both but damn

Bring on the next few months where we try to absolutely explode

I genuinely think this is the best I’ve ever looked too, to be honest