Mark O Reilly Coaching

Jan ✅

Take a bow

17 key off, but the change is a lot more than scales and I couldn’t be more proud..

I’m not going to bore you with how she’s done it..

But as cheesy as it is this is what being consistent gets you..

And it doesn’t necessarily mean daily consistency, it means over extended period of time, doing the things you don’t necessarily want to do for an outcome that you say you want..

When we had our first call I’d asked Olivia does she believe she can do it, despite her answer being yes .. she was unsure..

She has proof now!

Confidence in our ability to do something comes from actually doing the thing, we can all spit a big game and say we want XYZ but showing up in less than ideal circumstances, not packing it in when it gets hard and being relentless with effort is the difference!

You may have started January with great intentions, only to realise your pi***ng in the wind..

That’s where I come in!

Full for 1:1 PT for the foreseeable but plenty of online space so talk to me 🤝

Cathal Update🤯

Leaner , Stronger , Faster!!

Some serious graft being put in!!

Cathal started with the goal of just improving his over all fitness with a particular interest in his runs!!

His starting 5k time was just under 26 mins ..

We’ve got that down to 19.56 or 3.59/km which he hit last week , which is fu***ng wild 🤣

So how did we do that?

Very simply we had a mix of long runs , easy runs and speed runs ..

We had 2 full body strength sessions for injury prevention ..

The biggest thing we’ve been working on is food quality ..

Each nutrition approach always needs to be specific to the client ..

In Cathals case its been making sure he was getting enough calories in

BUT

We had a major food focus on food quality!!

So if meals were looking a bit ‘beige’ we’d add more colour to it!

If we were getting a takeaway , look at the choice of takeaway (including as much protein and fibre as possible)

I feel at times there’s such a focus on calories or targets that we lose site of the behaviours attached to our eating ..

Those of which ultimately dictate performance ..

As the saying goes ( I dunno if it actually is one) you wouldn’t put chip oil in a Ferrari 🏎️

Very excited to see how this young man gets on over the next few weeks!!

Watch this space! 👀

Where theres a will theres a way!!

Thats Elena’s attitude , and I think more people need..

Everyones busy ..

But I genuinely struggle to think of someone who had more going on than Elena!!

I spoke about her story previously so scroll back and give it a read if you want!!

But with each client a personalised approach has to be taken ..

Especially when theres injuries involved as safety is always my main concern when it comes to training!

From a food point of view we got Elena to a place where more so she was eating enough rather than pulling back..

Its so common especially with ladies that theres insane restriction which then leads to binge type behaviour and ultimately repeating that binge restrict cycle ..

12 weeks in , Elenas lost 12kg in a sustainable manner!!

She’s learned how to keep those results and feels confident again!

We can’t ask for much more than that really can we?

Theres never going to be a right time ..

Unreal work put in by my man Ricky!

Being a full time DJ as well as business owner can throw all sorts of challenges when it comes to your health and fitness ..

Parties , late nights , lack of sleep you name it..

and things haven’t been perfect but above all else Rickys been consistent ..

Despite working late , being tired , he gets in and fu***ng grinds ..

Starting at 105kg and now down to 89kg..

Lets keep pushing and see how we end up..

Pretty f**kin’ freaky id imagine 😎

Great day with better company❤️ 💒

Finding a routine that works for you is EVERYTHING ..

Just like we worked on with Pete ..

Dad , Husband , working a crazy schedule ..

Travelling each month for work..

You name it..

More often than not (and especially in Petes case)

Less is more!!

3 Sessions a week for the majority of people is the sweet spot between the result. You want , recovery and also having time for everything else that life throws!!

From a food perspective Pete still enjoyed a pint with the rugby and a meal out ..

It was just a case of being mindful of the choices he made and realising the impact that would have on the overall goal!!

He got stronger , fitter , toned up and ultimately we got him back into that routine that he really wanted!!

If you’re currently struggling with finding a routine that works for you then drop me a DM and lets have a chat 💬

Food quality Matters..

Little update on Larisa ..

Some great progress made over the last few months ..

even with a holiday in between!!

But something that has become clear in Larisa’s case

Is that of food quality ..

Calories & Macros are important ..

Having a look back through food tracked around the time the picture on the left was taken ..

Calories / Macros aren’t that different to that on the right (taken Sunday gone)..

What is different though is protein intake and fruit and veg ..

In fact she’s eating a little more now then she was back then..

Now Calories in calories out is always going to dictate wether you lose fat or not ..

But when you’re pretty lean already like Larisa is ..

Food quality comes in to play ..

Think gut health ..

Think pro inflammatory foods ..

Theres always 2 sides to that nutrition coin ..

So although Cals in vs out kinda rules all ..

Food quality is going to play a huge role in how you look and more importantly feel!!
If you’re currently struggling with your nutrition just drop me a DM , always here to help😊

Work out , eat well & have fun doing it!!

Thats what it’s all about!!

and very kind words from my man Jody..

Its our second time working together..

a pleasure to coach and just a sound c*nt in general!!

Biggest challenge we had was managing energy levels!

He works in demolition , clocking up a minimum of 30k Steps per day ..

So naturally we’d to be smart about training!

Lowish volume so he didn’t completely cook himself ..

and a big focus on recovery with sleep, Ice baths, swimming etc..

You probably know how i feel when it comes to recovery etc..

But it is one of THE most important parts of being fit and healthy!

Want to get in shape and have some fun doing it?

You know what to do 📥

Any body can set macros & calories ..

and the perfect most optimal training programme is useless if you don’t go to the gym consistently ..

Whats actually hard is changing your habits..

We become what we want through how we act ..

So how the f**k do we do that?

These 4 steps taken from Atomic habits have been a game changer
for me and my clients in triggering good habits!!

Make it Obvious

Make it Easy

Make it Attractive

Make it Satisfying

This general idea can literally be applied to pretty much anything ..
Food , training , sleep you name it..

So save this post for later or share it with a pal if you found it useful 🙌🏼