The key to fat loss and how to set yourself up for success!


We see it time and time again, new gym goers going hell for leather for a few weeks then it all seizes to a halt…

Lets break it down into a few common mistakes and how you can avoid them...

Trying to cut out everything all at once and restricting yourself for a period of time.

….. When you decide you want to make changes to your body shape, a huge overhaul is done. Trying to change everything at once can be very stressful and seem impossible to stick to.

You simply can’t change so many things over night. Best strategy is to focus yourself on changing one habit at a time. Setting up small successes throughout the week and appreciating you are making small sustainable changes is what you are more likely to stick to..

Which approach seems more doable and sustainable? A big overhaul of changes in one go or small little changes week to week? I think the latter


So where to start… You have to focus on your long term goal and why you want to achieve it. So the question to ask is will reaching this goal make me happier? 

Improving body composition i.e losing body fat will in turn make you more confident and feel good in yourself?


Set yourself up with small mini goals that go down the line of hitting your long term targets. It should be something that you know you can reach with confidence. 

It will give you a sense of pride, will help with motivation and keep momentum high all going towards the long term achievement. 

For example: 

It could be looking at your nutrition and you notice your meals are convenience foods or take away dinners. So looking at pre planning your meals for a few days and planing for the week of what you will eat.

...So the tip here would be to pre-plan your week on a Sunday when you have free time to really excel and nail your nutrition throughout the week. 


Track your habits for a 2 week period, if you are successful. Start working on a new habit to introduce> more green vegetables into your diet,more water on a daily basis: 2.5 litres a day.


....ALL of these will help you towards the bigger picture, sustainable and manageable rather than diving into a huge overhaul of change...


Next we need to realise progress is unpredictable…..

Sleep, stress and hormones will all have a big part to play on your progress.

There will be blips along the way, you might hit a plateau so expect these things. Enjoy the process as you are getting so many health benefits along the way.



...Some people think that for fat loss nutrition has to be bland foods. If you think this straight away you are setting yourself up for failure....

So tip here is to eat a variety of foods and make every meal as tasty as you can. Feeling satisfied with foods is vital for long term sustainability.  Choose foods that fuel your performance.  It doesn’t have to be a miserable experience for you to get results. 


...Focus on the lifestyle change, focus on long term sustainable results that is what will help you move and feel better on a daily basis. This is something for you to better yourself.  You deserve to enjoy life to it's fullest and be happy within yourself 😃 


Proud trainer getting Testimonials like this!

Limited 1-2-1 Personal Training slots available at the Riverlodge Health & Fitness club. PM for more details :)

"I can safely say I have tried every type of exercise, class, diet under the sun. I decided one new year that I needed to get in shape and decided to go to Cillian. I felt maybe a one on one might be the way to go, as sometimes I felt in classes I could get quite lost and the trainers never paid too much attention on your form and if you were actually doing the exercises correctly.

At the beginning like every girl I went to him and said I don’t want to get ‘bulky’ from lifting weights, I was petrified of getting too butch looking. I’m not overweight but just wanted to ‘Tone up’ as every girl says. Cillian reassured me this wouldn’t happen and I just had to trust him. So I did, and honestly hand on my heart I can safely say I have never seen results like it.

Cillian is an absolute star who listens to your needs, he pays great attention to your form and makes sure you’re doing the exercises correctly so you are getting the most out of them.

He advised me on my nutrition and what I should be eating when I was training and on rest days. He is in this industry himself so he has great knowledge which he’ll then pass on to you which is great!

Like lots of women I would try and stay off carbs but Cillian advised me on good carbs and that they’re needed when training, which was so true. On days I didn’t eat carbs I’d have no energy and unable to give it my all in the gym with him.

He has given me the best education on weight training and nutrition along with being a great friend! I have the utmost respect for Cillian in all he does and everything he has achieved so far. He has taught me so much more than I ever imagined.

From a girls point of view, if you are thinking about it ladies, go for it! I guarantee you won’t regret going to Cillian."

Don't give up! 1% better every day

You're tired.. You are not seeing results... You are putting in the work.. You put in the hours. Like I always say it's a process..It won't happen overnight..... Do not give up on that goal you have set.....

The thing I found is step out of your comfort zone. Everybody can be scared the first time stepping into a gym or exercising. You will feel discomfort/exhaustion. The beginning is the hardest.. The more you do it the easier it becomes..

Getting over that fear is the hardest part. You have to look at it as a lifestyle change and you will feel all the better for doing it.

The quest is to be the best YOU. Get past your fears and you can achieve anything. Things become easier. Life becomes better. So go out there and do the things you want to do.. Achieve those goals you set out to do....

I have guided many people in the gym/starting out exercising to achieve things they thought they never could. Whether it be getting leaner/losing weight/ getting stronger.

If you would like any guidance, please don't hesitate to contact me!

"If it doesn't challenge you it doesn't change you"