1:1 Coaching

Coaching

Who’s it for?

1:1 coaching is an ideal choice for busy men and women that are tired of not looking or feeling happy with their health, strength or physique and are finally ready to invest in themselves. It’s a perfect choice when you want the most effective results possible. If however you’re looking for overnight change or quick fixes, then this definitely isn’t for you.

This is a complete package for those of you who want a custom made training program and a tailored nutrition program specifically for you. Whatever you goal is, combining both training, nutrition and dedication is the key to achieving it.

Personalised Fitness Plan

You will receive a training program consisting of exercises, sets, reps, tempo and rest times to complete. Not sure how to do an exercise; don’t worry I will be there to help you and connect you to our fitness app with all the video demonstrations to help you learn every exercise correctly. Gym and home workouts available in case you are not a member of a gym.

Full 12 week training program based around your goals and training level that mixes hypertrophy, metabolic conditioning and HIIT cardio
Tailor-made program to suit the equipment you have to hand
Home️ &️ Gym ️Based️ workout️ plans that are enjoyable and effective
Video️ tutorials via our app that demonstrate every exercise to help you ️complete️ movements️ correctly️ and️ safely

Personalised Nutritional Plan

You also receive a plan along with a set of macronutrients (Protein, Carbohydrates and Fat) designed specifically for you to achieve your goal. I’ll provide you with 8 Recipe Packs with 300+ tasty recipes that include full macro breakdowns and MyFitnessPal barcodes, so you don't have to log food manually. As always I will be accessible through whatsApp for the duration of the 12 weeks to answer any questions.

Nutritional plan based around your specific goals & lifestyle
Supplement guide to help improve your recovery, muscle building and fat loss goals
Calculated calories and macros tailored to your goal
Advice on dealing with cravings etc

Accountability & Online Support

Every weekend I'd expect you to check in with me for review so we can follow measurements and understand how you’re feeling. I will then be in a position to decide whether we are on track or if we need to change things up a little.

Exclusive access to our training app for 12 weeks
You can record progress through measurements & photos which can be uploaded to the app
Weekly check ins with us via WhatsApp or email with a detailed feedback response
Continuous support and encouragement online
Accountability. I will be available throughout to keep you motivated and on track

Resources

Resources to help you along

My Fitness App

The app contains a video library demonstrating all exercises to ensure you are doing everything correctly and safely. You can log your nutrition too, which means it’s all in one place. Once you connect your myFitnesspal you can view and track your calorie & macronutrient goals and view graphs of your progress. You can see a complete workout breakdown including reps, sets and rest times. You can upload pictures, record weight and body stats to monitor your progress. These are only visible to you and your coach. Email notifications ahead of your workout provide gentle reminders when your workout is due. There’s also a direct messaging tool which you can use to communicate with me directly.

Testimonial

What Clients Say

What an incredible 8 weeks it's been. The workouts are brilliant and fit right into my busy lifestyle as a mother of 2 small kids and working full time. The app is very user friendly (even for a beginner). John is unreal for advice, motivation and always on the other end of the phone with any questions. I'll definitely be signing up for another 8 weeks. My confidence has been restored. I now like what I see in the mirror and enjoy trying on cloths again. I will be forever grateful to you John!

Lisa, Castlebar

I started with the aim to lose weight, gain strength, get in better shape for my wedding and just all round better wellbeing. I did all that in just a few months! My strength alone has tripled since I started and body composition has definitely changed. John has helped me all the way with gaining confidence in the gym, teaching me correct methods of weight training and great nutritional advice. And this is only just the start. I couldn’t recommend him enough.

Gary, Mayo

I started just 6 weeks ago and can already see the changes. Most importantly though, it has worked wonders for my mental health. John tailored a fantastic nutrition plan for me based around what I like to eat and a workout plan that I can fit into my busy week. John has been so supportive and an amazing mentor keeping me focused and on track for my fitness goals. Savage trainer!

Edward Scott, Mayo

I can’t recommend John enough! Since I started training with his plan 8 weeks ago I have lost weight, toned up and gained so much confidence in the gym. He’s a great motivator and his plans are specifically tailored to the client’s own abilities & fitness goals. As someone who lives with arthritis I have always struggled with workouts and training, but since starting the plan I feel stronger every week and capable of achieving fitness levels I’d never have expected!

Aoife Lally, Mayo

I've known John ever since he was a skinny teenager. His transformation into the man he is today speaks volumes to the dedication and consistency he has in the gym. If I ever need advice with regard to fitness, John always has the answer.

Sam Einav, Mayo

Results

Recent Transformation

Questions

Frequently Asked Questions

What should I expect from a Coach?

You will get the opportunity to talk about your specific goals and challenges and work with us to find a way to get you to where you need to be. This isn’t a one size fits all. Your coach will be there to support you and hold you accountable. We all need that little push from time to time to reach your goals. Your coach is also someone you can be totally hones with and trust.

Will I get the results I’m looking for?

If you stick to the advice provided, then there is absolutely no reason why you shouldn’t achieve the results you want. Everyone reacts differently to training. Most people notice changes after the first month of training. The level of results depends on how close you follow the program, adopt the habits we build, your body type and your training history. They all play a factor.

Do I need access to a gym?

No. You can train at home or outdoors via our online coaching program. It would be ideal to have all the equipment you would find in a gym, but it’s not necessary at all. If you’re looking to buy some, I can advise on the best pieces for your needs. I will adapt the program to the equipment you have e.g. kettlebells, dumbbells, rubber bands etc.

Will I be able to eat the foods I like?

Yes. We want you to enjoy your nutrition. I’ll help you incorporate the foods you love into your plan in a balanced way. There is no strict dieting with us. You can enjoy a social life and eat out. It just comes down to understanding the balance needed to make progress, without being miserable. It’s all about small, incremental adjustments to get you achieving long term results.

Do you offer any in person PT?

Yes, I am offering 1:1 sessions at Goals Gym, Castlebar but you do NOT need to be a member there. You'll still have access to the latest and best equipment to help you on your way.

How do I pay?

Revolut would be our preferred payment method, however we can accept Paypal and cash payments also. When we have our initial consultation we can discuss a payment plan and dates. We typically require 1-2 weeks to create your individualised plan after you sign up. Then you’re ready to jump in!