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Training Only

Workout Plan

Workout

Who’s it for?

This program is designed for beginners who have little experience or who haven’t trained consistently for years, but also for the more experienced gym goer who is struggling or maybe has plateaued. Whether its to gain muscle or improve strength, lose body fat or just to improve overall fitness, this programme is catered towards you and your goals. Each workout plan is unique to the individual and is not a one plan fits all.
Personalised Fitness Plan

Personalised Workout Plan

You will get a 8 week personalised training plan designed around your working week and goals. We can help you increase strength, build muscle and improve overall health, gain stability and mobility or lose body fat. It comes with a full workout breakdown that will tell you exactly what to do for your workouts over your 12 week period. The app will be live so I can track your lifts and progress daily and workouts can be changed if required.

  • Full 8 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
Accountability & Online Support

Accountability & Online Support

You will receive an email of your workout the day before your workout. All lifts and exercises can be recorded on the app. If you prefer, a physical paper copy of the workout can also be provided to track your own progress. Workouts can be changed or altered based on equipment available to you.

Workout Plan

This is a workout only program. However, if you feel you need some help, check our 1:1 coaching plan.
€ 149 once off
Get in Touch
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Resources

Resources to help you along

My Fitness App

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

Lisa, Castlebar

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
Gary, Mayo

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
Edward Scott, 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
Aoife Lally, 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
Sam Einav, Castlebar

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

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Questions

Frequently Asked Questions

What should I expect from a Personal Trainer?
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!
Bonus

Become part of our tribe

We’re giving away a FREE branded, embroidered sweatshirt to the first 15 people who sign up for our 1:1 Coaching program. Not only are they top quality, they look great and feel amazing!
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Get in touch Today

If you’ve got any questions or want to clarify anything just give us a call or contact us using the form below. We’ll get back to you as soon as we can. Look forward to hearing from you…

t: 087 9909 862
e: fchoicefitness@gmail.com