CLIENT OF THE MONTH AWARDS

#HERO MARCH 2017: LEE MCDOWELL

*Image owned by Brian Kernohan*

*Image owned by Brian Kernohan*

Lee is my #HERO of March. Lee and I have worked together in the past and together we managed to lose 20kgs and increase Lee's strength massively. Lee found a new passion in powerlifting and strong man events. I still remember one of our first sessions we had Lee squatting with a swiss ball and two 10kg Dumbbells in each hand. Now Lee can comfortably squat over 200kg for reps 

LEE'S GOALS:

  1. DEADLIFT 300KG
  2. LOSE BODYFAT
  3. INCREASE UPPER BODY STRENGTH

HIS JOURNEY TO SUCCESS

When I say that Lee has a stressful job I couldn't be more serious. This man has more stress in his day than most mortals could deal with in a year. Stress plays a MASSIVE role when it comes to changing the body for the better. Stress in high levels can cause an increase in fat, increase in blood pressure and a whole host of other issues that I won't get into. We joke about how Lee is always in the worst position to be making improvements or to perform and yet Lee was able to lift heavier and perform every session he came to. This mans willpower and work ethic is second to none. When he sets his sights on a goal you do not get in his way! 

Lee managed to Deadlift over 300kg in his powerlifting event and rivalled some of Northern Irelands strongest men. However his fat loss progress did fall back a bit due to work and lack of preparation. This is something we are going to be focusing on massively over the coming months. 

 

 

CLIENT OF THE MONTH AWARDS

#HERO of the February 2017: Gillian Turner

Gillians Progress has been nothing short of incredible! 

Gillians Progress has been nothing short of incredible! 

Gillian is a manager in a gym and was struggling to find time to train or eat properly. She felt like she needed some help and came to me. Gillian had previously competed to a high level in bodybuilding/bikini competitions and was in very good shape. But with her new role she had let her diet and training slip a bit.

GILLIANS GOALS:

  1. LOSE BODY FAT (TONE UP)
  2. FEEL BETTER ON THE INSIDE AND OUTSIDE
  3. WORK ON UPPER BODY STRENGTH

 

HER JOURNEY TO SUCCESS

Gillian path was not easy. We got off to a great start with her plan and her body fat and strength were going in the right directions. We designed a simple strength plan to help build muscle and decrease body fat levels. We stuck to compound movements and kept her heart rate at a steady pace throughout the sessions. Gillian really surprised me with her strength and technique! BUT suddenly Gillian had to move to London to work on a project for the next few months. We both managed to get a new structure set out for her as she was over there. I taught her know important it was for her to eat enough to keep up with the demand of her new physically intensive job.

Gillians ability to overcome her set backs and make the lifestyle changes necessary to achieve these results are why she is the #HERO of the month. I am proud of her and can't wait to see what we can achieve now that she is back from London!

CLIENT OF THE MONTH AWARDS

#HERO JANUARY 2017: DECLAN FLYNN

This month was a tough month to call. A lot of my clients started the new year extremely well and I am very proud of them. 

Declan is a guy I have worked with for well over a year. He has followed a few of my plans but didn't take the jump into my Lifestyle membership package until a few weeks ago. The difference it has made to his shape and even his mentality has been nothing short of amazing!

#BAMF JAN 17

DECLAN'S GOALS:

  1. BUILD MUSCLE
  2. LOSE BODY FAT
  3. BUILD STRONG FOUNDATION OF STRENGTH

     

HIS JOURNEY TO SUCCESS

Declan has really impressed me with his work ethic and his approach to training and nutrition! He has done something that most people dream of by losing a lot of weight and keeping it off. We started off with the basic lifts, focusing on compound movements (Deadlifts, Over head press, bench etc.). Focusing on these movements would help him achieve all of this goals with one swift stroke. I then decided he was ready to move onto the 531 programme. Declan noticed a drastic change in his shape, his strength and most importantly his confidence. 

 

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THE LITTLE THINGS

I just want to say how proud I am to coach this guy and watch his progression through the months. I am very happy to award him the #HERO of the month. Keep up the amazing work Declan!

CLIENT OF THE MONTH AWARDS

#HERO December 2016 : Vas Tso

This months #HERO goes to Vas Tso! 

Vas contacted me via snapchat a few months back enquiring about online coaching. We exchanged a few emails and he was the 2nd person to sign up to my Lifestyle coaching package. We got to work very quickly and Vas opted for the Macro tracking approach to nutrition. This approach puts a lot of trust on the client as I simply give them their Personalised Macros to hit and let them decide how they make those numbers up. 

His goals were simple:

  1. Strip body fat 
  2. Put on muscle tissue
  3. Achieve an increase level of fitness

His journey for success

We decided that we would take an approach where Vas would be training 4 times a week for around 1hr per session. My goal was to increase Vas's strength at the main compound movements (Deadlifts, Squats, Over head Press and Bench). I then added in movements that would help strengthen and assist these main movements but also increase his muscle mass. We also added in sprints at the end of every session at different intensities to help encourage fat loss and increase his fitness levels. 

Setting the correct expectations

One of the biggest aspects when it comes to fat loss is setting the right expectations. People expect fat loss to be a constant 'free fall' but the truth is that its a roller coaster. There will be increases, decreases and plateaus. I ensured that Vas understood that this will happen and told him not to worry about it.  The photo above is his progress and it shows you that it wasn't a linear decrease.

 

The photos above are Vas's check in photos from the start date and the end date on the chart. I am incredibly proud of Vas and his results. He is a true pleasure to coach and even speak to. I can't wait to see what 2017 brings to this HERO!