improve health with personal training

The Physique Protocol approach is designed to help you achieve maximum results in minimum time.

The average amount of time clients spend in the gym is in the range of 3.5-4 hours per week – not an insurmountable amount of time for the vast majority of people.

We take all the mental load away from thinking about your health and fitness. We plan, manage and monitor every aspect of your diet, training and body transformation journey, so you can focus on showing up, executing the plan consistently and giving 100% effort in the gym.

What sets 'The Physique Protocol' apart from any other personal training business In Ireland or abroad is that everything we do, both inside and outside of the gym, is laser-focused on giving you tangible results and measurable outcomes.

We don’t just put you through mindless exercise just to make you feel tired and sweaty. Every single movement and exercise in your workout has a specific purpose to help you achieve your specific goal – whether that is losing fat, improving your blood pressure or enhancing your general health.

Our training methodology is focused, controlled and executed to the highest possible standard.

It’s not uncommon for many clients to discover a new-found love for fitness when they see and feel the myriad benefits that weight training and optimal nutrition can elicit.

It’s an inevitable fact of life that if you want a different outcome, you need to change what you put into the equation. This means that, for nearly all clients, some degree of lifestyle change is a necessary element of achieving a transformation. After all, the habits that you have developed thus far have brought you to your current situation.

However, that’s not to say that you need to completely uproot your life either. And beyond simply being impractical, this would not be reasonable or conducive to long-term adherence. The changes that are going to get you in great shape – and keep you there – are going to be ones that work best with your unique circumstances.

That’s why we focus on habit changes rather than prescriptive, rigid plans that only work on paper. While there may be some golden rules that we encourage our clients to follow, we won’t try and force you to follow something you just don’t want to do. From the very outset, we work with you to create your nutrition plan; no egg whites and white fish being forced on you here.

Your trainer will likely also ask you to hit a daily step goal. This is because it’s very hard to achieve a consistent calorie deficit necessary for fat loss through diet alone. Remember – it is your energy balance that makes the difference to whether you gain, maintain or lose weight – how active you are consistently throughout your daily life plays a part in this.

However, we won’t just set an arbitrary goal and leave you to it; we will work with you to fit the program into your lifestyle and help you form lifelong healthy habits.

After all, the plan that best fits your life is the plan that you can stick to for life.

It depends! For the majority of the population and particularly those here in Ireland that experience cloudy skies and rain most of the year, I would recommend some essentials, for example Magnesium, Vitamin D3, multi-vitiman and some form of essential fatty acids . These ensure that your body is functioning optimally and can recover effectively from the stimulus we apply in the gym.

I also recommend performance supplements, such as caffeine, to make sure you can get the most out of every single minute in your training session.

However, supplementation does not supersede effective training, nutrition and recovery.

Yes, it’s more than possible to lose fat and gain muscle at the same time, achieving what is often referred to as ‘body recomposition’. 

This change is due to the combination of a calorie deficit to reduce fat stores alongside a training plan that signals to the body to retain muscle.

Because most clients are new to resistance training or have not trained to the same intensity as our programs, many increase their level of muscle mass alongside losing fat. 

For the majority of people, we look to put them through a program of fat loss first. This is for three reasons:

1. You will look more muscular if you are leaner and therefore have more muscle definition.

2. Once you are lean, we can then increase calories for a focused muscle-building phase. This way we can minimise body fat increases while gaining lean muscle.

3. From a position of improved body composition, your body will be able to better partition nutrients, meaning that it will make the most use of the calories you eat.

Most people fail in their weight loss attempts because they don’t have the right combination of effective goal setting, accountability and flexibility.

These three factors are the cornerstones of what makes The Physique Protocol model so effective in delivering results.

We never impose goals on our clients; we listen to your goals and learn about your lifestyle. Then we work with you to develop a personalised plan that you can feel confident will help you to achieve the results you want.

We keep you accountable to your commitments and help you build strategies into your life that make them easier, not harder to stick to.

We help you plan for times when you need to be flexible, such as meals out, travel, and socialising.

And we work tirelessly with you around the clock, both inside and outside the gym, to not only help you achieve results, but learn the tools and skills to maintain them for life.

Our approach to fat loss is proven with countless clients worldwide of all ages and abilities. So, if you commit to the process and adhere to your program consistently, you will see the results you want.

This depends on your goal, preferences and lifestyle. In most cases, we encourage clients to obtain most of their food intake from high-quality, single-ingredient sources, such as lean meats and sources of protein, lots of green fibrous vegetables and healthy fats, like nuts, avocado or olive oil. 

This is because such foods not only improve multiple health markers, such as blood pressure, cholesterol, and insulin sensitivity, they also enhance satiety, energy levels, hormonal health and nearly every other physiological process.

However, we also appreciate that our clients are not robots and that they have lives. This is why our trainers work with each client as an individual with unique commitments. While some sacrifice may be necessary to achieve your goal, your trainer will work with you to find solutions and strategies that work for you. 

You do not need to have done resistance training before to achieve life-changing results.

The vast majority of clients have little or no experience of resistance training.

For many people, this can be an advantage as it means they may not have learned bad habits or poor technique in the past.

Learning how to execute exercises with intention and correct form from the beginning not only sets you up for a long and successful training career, but it also shortens the time you need to spend learning, as well as reducing the risk of injury.

As the old saying goes, ‘You don’t have to be fit to start; you just have to start!’