Coach Paul Mc Loughlin

Shoulders, upper neck, dips and chins. This is consistency and just good strength training.

You can be strong. You can look fit. But how good is your engine? ❤️🫁
Building a strong heart and lungs should be one of the foundations of your fitness—not an afterthought.
The good news is you don’t need to make it complicated.
Pick a bike, rower, or SkiErg. Set the clock for 5 minutes and see where you stand.
🎯 Baseline goal:
Men: 50+ calories
Women: 35+ calories
Hit the standard? Great. Now see how far above it you can go.
Not there yet? You’ve got your next goal.
Try the 5-minute test this week and drop your score in the comments. 👇
Then tag someone you want to challenge to beat it.
Build your engine. Train Better. Faster.

Better movement = better training. 💪

We’re not just chasing reps. We’re working on mobility, control, and getting the body moving the way it should.

Small improvements in how you move can make a BIG difference in how you train. 🔥

Want to move and train better? Send us a DM.

🔥 100 REPS FOR A STRONGER CORE 🔥

5 moves. 20 reps each. 100 total reps! 💯

1️⃣ Legs In — 20 reps
2️⃣ Schownso
3️⃣ Heel Touches — 20 reps
Left + right = 1 rep
4️⃣ Touch the Ground, Touch the Sky — 20 reps
5️⃣ Toe Touches — 20 reps 🔥

If 20 reps straight is too much, break it up into 2 rounds of 10 reps for each exercise.

Take your time, control each movement, and keep that core working!

5 moves × 20 reps = 100 reps for a stronger core. 💪🔥

Save it. Try it. Let me know how your core feels after! 😤

CoreStrength

Tight pecs? Don’t just stretch them — strengthen them. 💪

These 5 movements work together to improve mobility, strength, and control through the chest and shoulders.

The goal is to open up the pecs, then build strength through that range while also challenging the muscles that help support and control the shoulder joint.

Try this sequence:

1️⃣ Banded Pec Stretch
2 sets × 20–30 sec breathing & controling

2️⃣ Banded Wide Chest Fly
2–3 sets × 12–15 reps
Keep the movement slow and controlled.

3️⃣ Dumbbell Chest Press
3 sets × 8–12 reps
Use a weight you can control through the full range.

4️⃣ Wide Push-Ups
2–3 sets × 8–15 reps

5️⃣ Narrow Push-Ups
2–3 sets × 8–15 reps

You don’t need to force range of motion or chase heavier weight. Focus on quality reps, control, and gradually getting stronger through a comfortable range.

Save this one for your next upper-body workout. 📌

Train Better. Move Better. Get Stronger.

Get outside. I can’t be in the gym all the time, I find it too constraining. This is what we train for, to move better. It can’t always be strict and robotic. Get out there and let it lose. Move it. Play with it. Enjoy it. What else is this all about?

Just trying to explain the process.

Listen to your body.
The more you listen the more you learn.
Don’t breeze past weak spots or painful spots in your body, rather try to understand y? To se see what the pain or weakness does. How does it affect you? Can you breathe? Yes or no, is the breath laboured. Is my posture affected? In what way? Can I regain it? Keep asking questions and being patient with your body and sometimes the slower you go the more you can see……then later we can speed up. Go slow, be patient and please listen to your body. It’s always leaving clues….two questions always.
How is my breath beeing affected?
How is my posture being affected?
Train Better Faster

Training doesn’t exist in a vacuum.
We all have different bodies, different experiences, different schedules, different responsibilities — and different reasons for wanting to train.
That’s why I don’t believe good coaching should simply be about handing someone a workout and telling them what to do.
It should be about understanding the person in front of you.
Meeting you where you are.
Learning how your body moves.
Finding what works for you.
And building from there.
Training can be challenging without being complicated.
My goal as a coach is to help you better understand your body, become stronger and more capable, and create a training experience that can actually exist within your life.
If you’ve been wanting to start training but don’t know where to begin — or you’re looking for a more individualized approach to your training — I’d love to work with you.
I offer 1-on-1 professional coaching with both indoor and outdoor training options.
No matter where you’re starting from, we can start there.
Send me a DM with the word “TRAIN” and let’s talk about what you’re looking for.
Train Better Faster.