Unlocked Performance Strength and Conditioning

Unlocked Performance Strength and Conditioning � PT and S&C Coach
� Injury Prevention, Strength Gain, Weight Loss, Rehabilitation & Functional Movement
� Strive for Progress
�Ireland �

20/06/2026

Do me a favour… stop doing these things I’ve listed below and watch how easy it becomes for you to lose fat 🔥

- OBSESSING OVER “EATING CLEAN” 🍽️

You don’t have to obsess over ‘eating clean’, I’ll show you how to optimise your nutrition so that you can have meals out, drinks with friends AND still make progress!

- DOING RANDOM WORKOUTS 🤷🏻‍♂️

No plan, no structure, just winging it…

A personalised training program aligned with your goals will be one of the first things you need to get sorted out! The amount of gains you’ll make on a program specifically designed for you is unreal! You have to experience it to believe it!

- SKIPPING MEALS AND THEN BINGING 🐷

Trying to go hard on the calorie deficit and almost skipping meals to reduce your calories so that you lose fat quicker…. If you’re doing this you need to give your head a wobble! ❌
This is setting yourself up for failure and then you’ll likely binge on foods you felt you had to restrict, putting you into a massive calorie surplus and will likely leave you in a worse position than the one you started in…

- MORE TRAINING = MORE RESULTS 🪫

You need to recover and it must be prioritised. The better your recovery between sessions the better your output will be. Sometimes less is more.

- RELYING ON MOTIVATION 👎🏼

Motivation comes and goes. How’s your discipline? Do you complete the tasks that need to be done regardless of how you’re feeling? Can you show up for yourself on the bad/tough days? We can all go to the gym when we’re feeling good and up for it…. It’s the times you go to the gym and put in the work when you’re not feeling up for it that determines the level of your success. 📈

Fat loss isn’t complicated, the more simple you can make it for yourself the better.

If you want Real results, guaranteed or your money back + €100 cash, DM me “UNLOCKED” and I’ll be in touch 🤝🏼

11/06/2026

You need to keep it going! 💪🚂

The gainz train keeps on rolling 💥

Just because you’re in-season now and your matches are more frequent doesn’t mean you should be slacking on your gym work…

I know you might be sore or tight for time but honestly, you don’t need to do a whole pile of work to maintain your strength or even add to it 🚀

The right program will have you doing just the right amount to make sure you’re getting stronger without leaving you fatigued for your training sessions and matches 🤌

This is an important time of the year and whoever best manages the next 7-8 weeks will likely go on to have a very impactful championship campaign 🔥

That’s when it matters most! ⚡️

No medals handed out in June lads 🎤🫳🏻

A quick “tidy up” phase completed here before we switch our attention to adding muscle tissue and overall size to his fr...
07/06/2026

A quick “tidy up” phase completed here before we switch our attention to adding muscle tissue and overall size to his frame 💪

A big second half to the league is ahead for this client and we want to be robust enough to handle the demands of playing Senior football at a high level while being impactful on the pitch! 🧨

A very successful pre-season to in-season transition so far and we’re not finished yet! 🚀

If you want GUARANTEED results and want to see what’s involved, DM me “UNLOCKED” and I’ll fire over all the info 🤝

Here’s what this client had to say: 👇
⁣
“I’ve been playing football all my life but recently I lost motivation in keeping fit and staying in shape. I got in contact with Brendan and explained this and he was more than happy to help. ⁣
⁣
Firstly, the meal plan provided was full of different options for breakfast, lunch, dinner and snacks! There was so much choice. The meal plan was tailored by Brendan to suit not only my food preferences but also to suit my calorie intake each day. ⁣
⁣
The workout plan was easy to follow and very beneficial for me. My aim was to lose body fat and gain muscle and Brendan made the plan to make sure I achieved this. Also, Brendan was only a text away if I needed any questions answered relating to the gym or diet. ⁣
⁣
At the moment, I feel fitter and I’m in better shape physically than I’ve ever been. I’m really looking forward to the rest of league and pushing on for championship!”⁣

28/05/2026

Develop your engine 🏎️

Serious little finisher to tag on to the end of a workout - nice one to add into a pitch replacement session 🔥

Give it a spin and let me know how you find it 🙏

Drop me a follow for more GAA related content 🤝

15/05/2026

Why they always like that 🤷🏻‍♂️

Talk about a whirlwind of emotions in those 2seconds - nothing like it 😅

You’ll hear something along the lines of “Keep the ball…Work the score… For f**k sake don’t be shooting from there….. Yeesssss, hell of a score lad! Back in position now, turn and face” 🙅🏻‍♂️

Where would ya get it! 🤩

Can we just take a moment 😮‍💨This man juggled so much over the course of this program and he has absolutely smashed phas...
12/05/2026

Can we just take a moment 😮‍💨

This man juggled so much over the course of this program and he has absolutely smashed phase 1! 💥
I’m buzzing!

Take a look at that back comparison, could pitch a tent on that back! ⛺️

5kg of fat stripped off and we’re just scratching the surface with what this man can achieve! 🚀

x3 gym sessions per week 🏋🏻‍♂️

Taking control of his nutrition and enjoying what he eats while still allowing for meals out and social occassions with friends ⚖️

If you want GUARANTEED results like this client, DM me “UNLOCKED” and I’ll take care of the rest 🤝🏼

Here’s what he had to say about his experience: 👇

“The program was easy to follow, and it provided a complete body workout, which was important for me because I could only get to the gym 3 times a week.

The online program allowed me to track my progress easily and video links were very helpful when I was unsure of how to do the exercise properly.

The weekly updates from Brendan helped a lot with my motivation to go to the gym, and if it wasn’t for that, I’d say I would’ve dropped off before the program was finished

I was relatively fit a year before the program, but when I stopped playing football, I started gaining a bit of weight, and my fitness levels dropped quite a bit. My plan was to lose some weight and start becoming more active again.

I feel like I’m back to my old self now. I’m a lot healthier and stronger and I’m not as lethargic as I was before starting the program.”

10/05/2026

Bieber is Bieber’ing 💁🏻‍♂️

It’s the simple things that can bring the most happiness, you just need to develop your ability to notice them 🤌

Hallelujah ✨

Address

Shercock
Cavan
A81WP66

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