Trying to remain Super Motivated without setting yourself up for a Fall


Finding the balance between being super motivated for making great strides in the New Year while also keeping check on expectations so you do not fall foul to disappointment is a massive conundrum for many people.


You need to realise there are a number of things at play at this time of year:


1)     Everyone else are in this frame of mind of making change, ride the wave it helps.


2)     The wave can crash and result in frustration. Life can just get in the way. That does not mean you are destined to failure, just be mindful of it.


3)     Some of those riding the wave in week one will be the same person trying to knock you off it by week 2 or 3.


4)     If your results are solely going to be based on the gym, realise the gym, any gym, good or bad is going to be busier than it was the last time you set foot in it, for many of you that will have only been last week and therefore you may not get the appointments you want (in an appointment based gym), the equipment you want (in a large open gym)


5)     Walking, running, cycling or home workouts all add value to what you do or miss out on doing in the gym.


6)     There is no point in saying you are going to start eating healthy tomorrow or Monday without knowing or planning what you are going to eat tomorrow or Monday.


7)     You get what you pay for – (i) in many gyms that is simple rent of access to the equipment, (ii) €50 a week semi private for 2 to 4 sessions per week will get you help and guidance, (iii) €50 a session 1on1 is pretty standard for a decent trainer, (iv) €900 transformations should be revolutionising everything about your lifestyle or it is a marketing scam potentially – sometimes the fact you put so much money in makes you get the result no matter what it takes.


8)     Eating well does not happen overnight, it can improve no doubt but 1 step at a time. Massive overhauls rarely last and the people you spend the most time with can be a major help or huge hindrance. More than likely a hindrance.


9)     Training with like minded people with similar goals and being part of challenges really help.



10)   Keep in mind only 8% of people stick to their resolutions – if it is fitness based goals – think to yourself what type of gym or programme are they part of. Hint: Not too many in the large gyms


11)   When it comes to major transformation challenges I think the stats are that only 1 in 5 gets amazing results, 2 get good to pretty good and 2 get nowhere, which leads to the next point.


12)   Are you actually ready to do this or was it an emotional decision that you cannot physically or mentally sustain…..or are you fully ready you just never have had a plan or guidance or being part of a team of likeminded people before


13)   Lastly results can be fast or sustainable but not both. If you get really quick results, there will be diminishing returns on your progress or you can tip away slow and steady realising perhaps it was your expectations that lead you to give up too early in the past and that it is only January and that there are 12 months in a year.


Thanks and Best of Luck





PS: Whenever you are ready, if you are interested in getting fitter, healthier, leaner and stronger in 2018 please make contact with us below

Which fitness solution will you choose in January?


In Lucan alone we have many different solutions. I am a fairly honest bloke so this will be my honest critique, educating you the reader and showing the pros and cons.

To put a bit of context behind this before we start. People do not know what they do not know. You do not know what poor training is until you have had good training. While for others if you are somewhere good to start you may take it for granted and not realise how poor things may be elsewhere. The grass may not be greener.

However I would also hasten to add that if you love where you train, get great results and feel safe and cared for then you probably do not need to read on.

What you may want to know is the various price points.

The large cheap gym commercial gyms….I am talking about one in particular

Photo by h4ckermodify/iStock / Getty Images

Photo by h4ckermodify/iStock / Getty Images

It is a very well equipped gym. It is seriously cheap. It has great opening hours and run a variety of free classes.

The problem is a lot of people feel they do not fit in there. As a result of it being so cheap a lot of teenagers join and hang around in gangs and many people feel intimidated by this. Those who are serious trainers and know their stuff get frustrated with queuing for equipment and not getting to follow through on their own gym programmes as a result. Mainly though you get no attention and no help or advice from a trainer. I was a member there for a few years and I loved it but I was a qualified trainer and used to train at off peak times. However when it was busy it was so annoying as I could never get my sessions done and hated the way equipment got hogged.

The gym model is based on the hope that the majority of people will not make use of their membership and therefore not show up. It used to annoy me seeing people float around not knowing what they were doing and those that had an idea of what they were doing were doing things wrong. Cost is about €20 a month I think.


Photo by Lorado/iStock / Getty Images

Photo by Lorado/iStock / Getty Images

The quality of these like most things is very much dependent on the trainers and the level of attention they can give. There are poor quality bootcamps and less poor quality bootcamps. If you have read any of my blogs in the past you will know we used to feel like a bootcamp that was just less crap than others so I know what I am talking about on this.

So what makes a good bootcamp?

Well first the programming. By that I mean the sessions need to be programmed to such a basic level that there is nothing technical in it that requires much coaching or that there is a risk of injury from. We run 2 bootcamp style classes a week but we make them mostly cardio or conditioning based as they act as top ups or additional cardio to our normal sessions. We let up to 18 people into these sessions.

Can someone get results from a bootcamp. Yes 100% some people will get great results while others will be impacting their bodies in ways that will make them wright in pain when they are older. The main thing is when the body adapts to the training it is hard to see progress because you are training in a school hall or outdoors with minimum equipment with a large amount of people, therefore it is hard to progress the weight you lift etc.

Cost is about €80 to €100 a month for the better ones. If we look at the Tallaght market 40 people to 1 trainer bootcamps are €70 a month while 20 people is €109 a month and 12 people per group €169

One to One Personal Training

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Obviously if you get a good trainer who cares you will get a lot of attention, you should get great results but you will pay for a privilege and pay a lot.

Personal training was never meant to be cheap and nor should it be if your trainer is good enough and qualified enough. However there are a lot of cheap, poor quality trainers out there too.

One thing I would say about 1 to 1 is it can get monotonous and it can involve a lot of small talk over time and in time you do not really want one person breathing down your neck, counting every rep for you. However if you are severely obese or badly injured you may need one on one to start with.

We do some one on one which we do not market because we only do it at 8am, 9am or 3pm. Our one on one costs €75 per session paid up front at the start of the month. There are others who charge between €25 to €75 per session.

Semi Private or Small Group Personal Training

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The first thing you need to determine is, is this gym or programme actually Small Group Personal Training. If it is 10 or 12 people per trainer well then it is not Semi Private or Small Group. Yes it is smaller than a 20 to 40 person bootcamp class but is also nowhere near Personal Training and the gym does not have a true system for working with as different number of people will turn up to different sessions.

In the interest of honesty - we are a Small Group or Semi Private Personal Training so therefore we are biased on this but we have ran open gym, large group (up to 20 people) and one on one and the Semi Private system works for the largest amount of people from Elite Athletes to complete beginners.

This model is based on working with 4 or 5 people to a trainer, meaning you will be shown your exercises like one on one, get lots of attention, have your technique corrected and programme adapted to suit you.

There is the benefit of the group chat and atmosphere without the forced small talk. This leads to friendships and competitiveness over time.

We have 49 sessions per week that can be booked a week in advance allowing both flexibility and accountability.

The price for Small Group or Semi Private Personal Training ranges from €129 to €300 a month however we are the only ones doing it on a 1 Trainer to 4 people basis in Lucan (if there is someone I do not know of, I apologise). Our most popular rate works out at €50 a week for 3 sessions per week plus access to our group sessions. We have an Unlimited option of €75 a week too. We also have a couples rate or group of 4 rate of €149 each per month or €38 a week. Again this is not cheap and as I said before personal training was never meant to be cheap, however it is affordable as many people will spend this money on beer, wine, coffee and takeaways each month. Our members simply put some of that money towards their training.

The best way to find out if this gym and our Athletic Body Coaching system is for you is to do our trial month to test drive the service we offer, see if you like it, see if you like us, see if you get results and if it fits your lifestyle, schedule and to see if you think it is worth paying for over time. This is on sale now at €129

You will be trained by great trainers, in a friendly atmosphere with a high performance culture.

You do not have to be great to start but you do have to start to be great

In Summary

Large commercial gyms are cheap but you get no attention

Bootcamps are cheap you pay for the workout but you get little attention

Personal Training is expensive but you get a lot of attention

Semi Private Small Group Personal Training gives the attention of personal training, the craic and atmosphere of training with others, it is not cheap but it is affordable to those willing to invest a little extra in their training

What Can You Expect from a 30 Day Trial

What Can You Expect from a 30 Day Trial at.png

So what would the realistic outcomes of our 30 Day Trial be?

Ok we need to look at this with a rational and sensible thought process as many people purchase fitness services and products for different reasons.

If you were to ask 10 of our members what results they have got from ABC Gym you would get 10 different answers, while if you were to ask 10 different people around Lucan what their perception of ABC Gym was you would get 10 different answers from never hearing about us, to it’s a male gym, it’s an elite athlete gym to, it’s a crap gym, it’s too dear, to it’s a gym for ‘average joes’, to your man Noel Flynn is a d1ck, to Andy Grehan is up his own ar$e etc, to I saw them trainers in Courtneys Pub having pints, sure that is no carry on for guys who are meant to be telling us how to get fit, right up to we changed their life in so many unimaginable ways.

That is human nature and we are fine we that, everyone has an opinion.

So we will try and answer this with a mix of measureable, tangible benefits to the more non measureable, feelings people will experience, some of this will appear like facts and fiction but this is different depending on the individual and their experience.


Crossing a line – The main benefit you may achieve is that you made the step to change from maybe being a non-gym goer to a gym goer. Maybe you overcame a massive fear in getting back into things. Perhaps you went from doing things on your own to now doing it in a supervised performance based environment.

Body Composition Testing  - this is done using an InBody 270 device which is a quick non-evasive (this is not pinching you with calliper’s or putting a measuring tape around your waist)  way of finding out your weight in terms of muscle, water and fat and breaks down the body to see where the muscle and fat is stored in order to help us programme a solution for you. This takes out the guess work and shows us where you are, holding you accountable and keeping you motivated.

Accountability – based on the above test and our Strength and Fitness tests that we programme ever 6 to 8 weeks that has become known as ‘Test Week’. Like the above test, this is where people see evidence of their progress. Have you improved in a chin up or press up. Can you cover more distance on the bike or the rower. Have you got stronger on a squat or bench press. Again this week is all about measurable facts, in order to show progress or to set a baseline to improve on or to programme around.

Culture & Atmosphere – our gym culture is based around high standards of how we do things but having fun and being light hearted while doing so. So while we emphasise doing things really well we are not so anal we will annoy you, we are more likely to crack a joke with you. However we do expect people to work as hard as they are able on a given day. Hard work in its nature is recognised and acknowledged by others. We have a serious sense of respect among our members. We have asked people to leave who did not fit our ethos on this, which leads me to the next topic.

People – You will train with other people. While you are treated as an individual in terms of the outcomes and programming, the people in the gym are what make the place tick. Training with others helps with motivation, with competitiveness, with drive and energy, with fun and atmosphere. You will be made welcome, you will chat to others and you must be prepared to do that. We have had people who just do not like other people and this gym was not for them and that was fair enough too.

Results – we are a results based gym in that we will try to get you the result you are looking for. But what is that? We have people looking to train around injuries. Personally I have overcome back pain and a cruciate knee injury so working around injuries will always be important to us once we are in a situation to work with the person. Some cases we will have no experience of and will refer out to Tommy Brennan at the Pain and Performance Clinic or to the best solution for the problem. Others will want to lose weight, others will want to build muscle, while others just want to feel better, have more energy and help themselves live longer. While we have some people who are already in outrageous shape and want he accountability and guidance to make sure they are doing things right and at the level they would not do on their own. If body fat or muscle gain is your goal we have the tools to measure those and keep things tangible for you, while you will see strength and fitness increases in both the way we programme, measure it and test it.

Psychological & Social – We genuinely have members who could not care less about how they look or the results they achieve, they are simply here to give themselves the release from life’s problems and stresses, meet others, socialise, chat and feel part of a team environment.

Increased Energy

Increased Happiness

Expertise – between us we have trained county teams from Dublin GAA, Kildare GAA, Tipperary GAA, Laois GAA, Mayo GAA, Leinster Hockey, Lucan Harriers Athletics, Lucan Sarsfields, Confey, Maynooth, Ballyboden. Noel works as a lecturer for Setanta College, the institute of Strength & Conditioning. However we all of these things are meaningless unless you can work with different individuals with different needs. We take great pride in being able to progress and regress our Athletic Body System to suit a lot of different populations of people.

Science & Programming – we use many different tools from our InBody to MyZone Heart Rate monitors to body weight training, dumbbells, kettlebells, trx, barbells, med balls, rowers, bikes and ski ergs but the important part is the planning and rationale behind what we do. Everything we do has a plan to it but yet can be modified to coach the person in front of us on a given day depending how you are feeling or the work you have done in previous days.

So to finish and summarise – do not expect a magic wand. We have so many members that based on their results you would think we used a magic wand but in reality it comes down to following a proven plan, taking guidance, being coachable, being consistent in terms of training regularly and listening to us if you require some nutrition advice.

Have we changed people’s lives? Yes many but we did not do it on 7 days, 21 days or even 30 Days.

Come and try the 30 Day Trial, expect to gradually pick up your training levels, work harder, improve over time. You may lose lots of weight, you may get stronger, you may get fitter but then you may not, people are different and different habits and consistency takes time but remember this is a trial to see is this the lifestyle choice for you not a chance to just expect a quick result and stop again in 30 days – that is the difference between those who are successful here and those that are not.

You do not have to be great to start but you need to start to be great.