Training :)

If you were to go to the gym and you come back and look in the mirror, you will see no changes.
But if you go to the gym consistently, show up every day and get work done, things over time will change.
Going to the gym for 8 hours only doesn't suddenly get you in shape. It's the daily practices that will add up over time. It's the cumulation of work ethic, sticking to a plan and adherence that will yield the results.
So many will give up after a short time of training. It's the journey that should be enjoyed because you are getting so much fitter, stronger and healthier along the way. Keep going. The changes will come 😃

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 😃 


Client Testimonial :)

It makes me very proud to get testimonial's like this. My clients work extremely hard and all their hard work pays off.

“I have worked with Cillian for a few months now. When I started I was extremely unhealthy and unfit and heading down a very bad road.

I was very conscious of my size so working personally with Cillian was just what I needed.

Cillian suggests exercise routines that are individualised and challenging, but not more than you can handle.

He knows just how and when to encourage and when to push, though never too much.

His easy going, friendly personality creates a relaxed, comfortable atmosphere. He makes each workout challenging, creative and most importantly, fun!

I have never felt stronger or healthier I have incredible energy; my balance and flexibility have improved immensely.

This is not a quick fix; it’s for life.

I have already achieved a lot but there is more to be done.

However there is already an unexpected bonus - when I started with Cillian I could only buy clothes from specialised plus size shops in size 28 now I can go into Dunnes Stores and buy Size 20!!

If you are serious about changing your life for the better, Cillian will lead and support you every step of the way.”

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