ONLINE COACHING
We help people from all walks of life with all kinds of health and fitness goals. We have cultivated a very strong multi-disciplinary team to allow us to help people achieve their goals and learn how to do all of this stuff themselves, so they no longer need us. Our aim with coaching is to get you to the point where you no longer need us, having achieved your goals and learned exactly what you need to know so you can manage your own health and fitness for the rest of your life.
Between our coaches, we have 2 Medical Degrees (and another 1 in training), 2 Physio Degrees, a Nutrition Degree, a Biochemistry and Biomolecular Science Degree, a Sports Science Degree, and many more non-degree qualifications in our arsenal. So we are extremely confident we will be able to help you solve any problems you face in your quest for better health, body composition and performance!
If you want to find out more about how we can help you, then enquire and schedule your free exploratory consultation call today:
Online Coaching
We help people dial in their training and nutrition so they can get the health, fitness and body composition results they desire. We leave no stone unturned and we work on your training and/or diet to ensure you both get the results you desire and actually learn how to do this stuff yourself.
You have to wonder, if there’s so much information out there about health, fitness and nutrition, why are most people still struggling to get the body and health they want?
I view it as a failure of the fitness industry that we don’t do a better job of cutting through all the crap and actually giving you the formula for success. I mean it is quite straight forward, people are failing to achieve their health and fitness goals because:
- People are left to try to figure everything out themselves while getting no context to the information they receive.
- People end up putting their time and effort into the wrong things, because they trusted the wrong resources.
- The path to success has become littered with false promises and as a result people find it increasingly hard to stay on the path.
That is where we come in. With online coaching we are here to hold your hand and guide you down the path to long term success. People come to us having exhausted their options, they have tried everything, and what we do is guide them along the path to success. But more than that, we show them what they need to do to stay on the path long term and avoid all of the pitfalls that are likely to derail them in the future.
However, being completely honest with you, we aren’t interested in being long-term hand holders. We are not your parents. We want to show you the way, get you the results you deserve, and then show you how to maintain and improve on them for life. As much as we are sure you are an absolutely wonderful person, we don’t want to be coaching you for the next 5 years. We want you to be able to coach yourself by the end of the coaching experience.
We realise this isn’t the industry norm, but the industry norms are consistently failing people.
This is the key to how we are consistently able to get awesome results.
The majority of people come to us feeling:
- Confused about how to train and eat to get the results they deserve.
- Overwhelmed by all the conflicting information that “experts” put out.
- Simply fed up with year after year trying everything and still not getting the results they desire.
However, they finish with coaching:
- Understanding not only the HOW TO’s of health and fitness, but also the WHY behind everything.
- The results they desired, often times, we get them further than they even thought possible.
- A sustainable, simplified plan of action so they can maintain the results long term.
Don’t believe us? Check out some of our testimonials below.
What are our clients saying?
I started looking for a personal trainer back in May 2017. I had worked with two or three personal trainers in the past and they had all helped me in some way shape or form to progress my fitness goals. I came across Triage Method on social media and after about 2 weeks of following them and consuming their content I knew I wanted to work with them. I emailed them and from the get go, their professionalism and level of service I had never experienced from a personal trainer/coach before.
Is Fear Holding You Back?
The simple truth is, most people aren’t living their best lives. They wake up tired, they have no energy, they’re only making it through their day because of coffee, they feel weak, unworthy, and quite frankly, life is a drain. Most need a few alcoholic drinks every night just to take the edge off of the burden. They know they aren’t the best person they could be, their family knows it, their friends know it, and deep down, they really aren’t happy with how their life is going. They promise themselves they will make a change, but the vast majority never do. About half of you reading this will have every word resonate with you, yet still put it off until “tomorrow” or “next week”.
We get it, change is scary and the health and fitness industry has repeatedly failed you. You have probably read hundreds of promises and you are jaded. So I don’t blame you. We have been in this situation ourselves. The unbelievable results. The flashy diet plans. The hyper focus on achieving short term unsustainable progress. We got roped into it all. But through all our failures, we came out the other side and stripped everything down to the core principles that work. We educated ourselves on the science, and learned all the best practices that consistently lead to results. Success doesn’t need to be complicated, keeping things basic and focusing on what works is the best way to achieve long term sustainable progress.
Who We Are
Paddy Farrell
I am a Biochemist and Personal Trainer who helps people escape from the health and fitness merry-go-round and finally understand what they need to do to get the results they desire. I am especially interested in helping people who have mixed goals, such as wanting to improve their health or performance while also improving their body composition.
Gary McGowan
I am a Physiotherapist, Personal Trainer and Medical Doctor who helps people get the most out of their health and fitness. I have a special interest in helping those who have complex issues to overcome, such as chronic pain or complex chronic illnesses which could be improved/supported with diet, exercise and lifestyle modifications.
Brian O'hAonghusa
I am a Nutrition Coach who helps people improve their nutrition in a holistic manner, with a massive focus on the psychological side of nutrition. I have a special interest in helping people with illnesses which can be improved with dietary modifications, notably IBS and PCOS. I also specialise in helping people improve their relationship with food.
Dr. Nicola Flanagan
I am a Doctor and Personal Trainer who helps women with their health and fitness. I specialise in female-specific issues such as PCOS and menstrual-cycle related issues. I have a special interest in helping women who feel they can’t find the answers they need to improve their health and fitness.
Luke Murray
I am a Specialist Musculoskeletal and Sports Physiotherapist and a Doctor in training, who helps people overcome pain and injury. I specialise in helping people rehab and manage their pain and injury, with the goal to also improve their strength, fitness and body composition.
Dean McAloon
I am a Nutrition Coach who helps people improve their nutrition, health and body composition. I specialise in helping people improve their body composition and performance with nutrition and lifestyle modification. I help people could get way more from their performance (both physical and mental) by improving their nutrition.
What Sets Us Apart?
What really sets us apart from the rest of the industry is that we fully believe in Empowerment Through Education, this isn’t a quick fix. This is about achieving sustainable, lasting results that allow you to live your best life. We want to get you to the point where you never have to stress about what to eat to get results. You walk into the gym and know exactly what to do. And you ultimately feel like you are on track with becoming the person you and all your friends and family deserve you to be.
How do we do this?
Client Focus
While the industry standard seems to be generic plans, we do the opposite. We tailor the plan to you as a unique individual. Your schedule, preferences, level of experience, and goals all go into making the perfect plan for you. There really is no one-size-fits-all template to this stuff. We create the plan we think will help you, but then we do this extra step. We listen. Again, I know it isn’t the industry standard, but we listen to your feedback, and then constantly tweak the plan so we can get it as close to perfect as possible.
Remove The Stress
We take the stress out of health and fitness. We give you the plan, we give you the tools, we tweak things based on your changing schedule and feedback, and we keep you on track. We have built an impressive toolbox, and having helped hundreds of people, we have seen it all before. So creating strategies to keep you on track with your goals is standard. All you have to do is show up, and if we could help with this, we would. You leave the planning to us, and you look after you’re already busy life.
Real Life Focus
Working on your health and fitness is supposed to improve your life, not become your life. Most coaches love the gym, and they would spend all day there if they could. This leaves them thinking their clients are the same. However, most people just want to fit their workouts in around work, eat a diet that is fulfilling and easy to implement, and just not have to think about their health and fitness. We want you to get to the stage where your health and fitness is on autopilot. You just tick the boxes and watch the results roll in.
Sustainable Results Focus
Most people market their amazing 8-12 week transformations, but never show what happens after that. Well, let me let you in on the secret, most people go right back to square one after they finish with these plans. While they could deal with the gruelling sessions and bland diet while they had a trainer over their shoulder, nobody can live like that for their whole life. We focus on maximising your knowledge, your practices and your mindset, so you can achieve awesome results in a timely fashion; but also keep those results for life.
What Can We Help With?
Body Composition
We help people optimise their body composition while improving their performance. We help both the general population and athletes optimise their body composition. If you are interested in getting leaner and building more muscle mass we have got you covered.
Female Specific Health Issues
We help women to optimise their health and fitness, while managing any female specific issues they are dealing with. While not every woman needs specialist help with their health and fitness, certain female specific issues can make health and fitness much harder and thus they need more precise help.
Pain and Injury Management and Rehab
We help people dealing with pain and injury to get back doing what they love. We can help with the management and rehab of injuries, along with the management of pain. While we can’t promise that we can get you pain free, we will use the latest research to help you solve your issues.
Performance
We help people to optimise their training and nutrition so that they can really perform at the highest level. This could be ensuring strength and conditioning is peaked at the right time, or it could be ensuring you are optimally fuelled for hard training sessions and the subsequent recovery. Either way, we can help you perform better.
Health
We help people to get to their best health while still enjoying their life. Health optimisation can look very different for different populations, ranging from improving heart disease risk to improving cognitive performance. Health optimisation can quite often be complicated and requires time and effort to really understand what needs to be done. We have the skills to help.
Knowledge
Health and fitness is very often made needlessly complex by the health and fitness industry. We help people cut through all the nonsense and actually learn how to better look after their own bodies. We always aim to clearly explain why we do things and how you can do this stuff yourself in future, after all, we won’t be coaching you forever. You need to know what to do yourself!
How Do We Help?
We aim to provide a truly comprehensive service that you can’t find anywhere else. Our systems and processes are world class, and have been consistently tested over multiple client types and populations. We even teach these processes to other coaches in our courses. So what does it actually involve?
Exercise Programme Design (Full Coaching Only)
This includes all of the workouts you need to achieve your goals, from resistance training to cardio, mobility and active rest sessions. You complete the detailed assessment and appraisal forms where we find out the facts of your previous exercise experience and medical history, and try to understand exactly what motivates you in the pursuit of your own unique physical and mental excellence.
We can then write up a fully personalised training programme encompassing every aspect of exercise science that will allow you to achieve your goals in the fastest possible time. Nothing is left to chance and we cover every conceivable variable. Every workout for the plan is planned out – the exercises, tempo, rest, repetitions and any mobility work. This way we can more accurately predict your progress and eliminate the need for any guesswork on your part.
Nutritional Audit and Optimisation
We ask every new client to keep a food diary of exactly what is consumed during the week, if you know your current macronutrient split/calories, all the better. This way we can accurately conduct a full-scale audit of dietary habits and make positive changes that are particular to how you eat, rather than making sweeping statements that apply generally, but not necessarily to you specifically. We also very carefully integrate your nutritional plan within your existing lifestyle. The specifics of your own goals dictate how we construct a nutritional plan for you and this plan is constantly adjusted to reflect your own changing physical motivations as your body shape improves and your fitness increases. Depending upon the client and the goals, we can also map out a targeted supplementation program that includes the most effective supplements a client could take to enhance their specific progress.
Support Throughout
This is unfortunately where most online coaching programs fall down, they fail to provide the level of support needed to truly get the results you desire. Through comprehensive online tracking documents, weekly email check-ins and WhatsApp support, we can ensure that you still get the “personal” part of personal training. I can’t stress how valuable it is to have someone in your corner fighting for you to become your best self. It really is a game-changer.
Amazing Value For Money
In-person personal training or nutrition coaching cost from €35-100 per hour (or more depending on your location). Considering you are likely to be training 3-5 times per week or seeing the nutritionist weekly, the price quickly becomes unsustainable for long periods of time for most people. You are also left to pick from the local personal trainers and nutritionists, who may simply not be knowledgable enough to help you achieve your unique goals. Whereas online coaching is location independent, and absurdly good value for money. It is literally 3-6 times cheaper than in person. You also get to do it on your own terms and don’t need to be beholden a trainer’s busy schedule.
However, it does bear saying, we can’t do the hard work for you. You will have to be the one who sticks to the diet protocols and pushes hard in the gym. However, what we can offer you is a service that takes all the guesswork out of your training and nutrition. You just need to be willing to show up and we can take care of the rest.
We also can’t guarantee you will get results (anybody that promises you they can is a liar). However, what we can guarantee is that you will receive world-class coaching, and by the end of it, you will have all the tools you need to reach and maintain your best self.
HOW DO I SIGN UP?
Step 1: Ask yourself: “Am I willing to commit to online coaching?”
Once you bring the commitment, we will bring our A-Game. If you feel like you aren’t ready to commit, then this service likely isn’t for you. If you feel you are ready to commit, then move to step 2.
Step 2: Fill out the application.
As we believe in personalisation, we have to give a lot of attention to each client we take on. This means unfortunately we can’t accept everyone who applies. So we screen potential clients, and make sure we are the absolute best fit. The more detail in your application, the better. We want to ensure we are the best people to get you the results you desire.
Step 3: Schedule your free consultation.
Due to the high number of applications we get, we can’t work with everyone, so we do a consultation call first, to see if we are a good fit for you, and you are a good fit for us. If you are accepted, we will send you on a more comprehensive questionnaire. This way we can tailor the plan to your specific needs. The more detail, the better. This is about having the absolute best plan possible for you. if we can’t accept you, we will let you know why, and hopefully we can still point you in the right direction of a coach that can help you.
Step 4: Connect with your personal coach.
Once you are accepted, you will be assigned a coach and they will be your go to person for all things fitness. They will go through your comprehensive questionnaire and design the best plan possible for you. Then you will communicate with then through a comprehensive online tracking document, weekly email check-ins and WhatsApp. Your coach will be with you through thick and thin to help you get the results you desire.
Step 5: Enjoy the process and get the results you deserve.
Now it is all about just putting in the work. We will look after the planning, you just look after the doing. We will keep you accountable and make the necessary changes to the plan to reflect your changing circumstances.
We’ve worked with over hundreds of people in the past few years, and know what it takes to get real, long-lasting results. You’ve read this far, so you’ve already seen our process and our results. It is highly likely that we can help you, too. We’re ready to take the stress off your plate, give you a personalised plan, and help you finally get the body you want and deserve. If you are ready to outsource your training and nutrition, we are ready and waiting.
However, if you are still not convinced, have a read through some of our testimonials below and see if that convinces you!
Testimonials
So, WHY 12 weeks online coaching? In short… I put on a few kgs over the Christmas period. Primarily I wanted to get rid of it. I wanted accountability. Simple. Did I succeed? I’d say so.
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We could’ve made some dietary manipulations in the lead up to this after photo to have me looking sharper, dryer etc etc. But…why? Its not my agenda. I have no desire be a physique competitor. Never will. This is REAL life. No refeeds, reverse dieting or restrictions. Just every day me.
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Training protocol
3 sessions per week.
Lower/Push/Pull.
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Nutritional protocol
Slight Calorie Deficit ‘Eat like an adult’ #2ez
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Starting weight: 84.5kg
End weight: 81kg.
Bodyfat – 15.8% – 10.8%
I’m the strongest I’ve ever been.
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But this was more than just losing a bit of fat for me…
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What did I learn? A LOT! My whole health and fitness/gym floor paradigm shifted entirely. From going into this wanting to lose body fat and hit some ‘bench numbers’ to now, simply aiming to be the healthiest and fittest version of ME. If I hit some numbers along the way…meh, all good and well.
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Going forward I’ll be training safer, smarter, harder and as a by-product of that, I’ll continue to see positive change. I’m sure of that.
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This brand new mindset and shift in my way of thinking regarding training was derived within this 12 week window, there’s no question. It’s all down to Paddy. And it wasn’t all through speaking to him directly either. Add to that, the Triage Method podcast. The quality of the content in a variety of open conversations with Paddy, Gary and the other members really struck a chord at times, hit home and has made me truly realise what is actually important in this life. Being healthy, aiming for longevity… I want to be a 55 year old who can out-run and then climb a tree to escape an onrushing cow, bend over effortlessly and pick up a fork from the floor, lift my wife into the air on our wedding day, play with my future kids…and theirs. I could go on…
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This wasn’t just a 12 week program. It was so much more.
Working with Paddy was such a pleasure. The amount of knowledge he has about fitness and nutrition is incredible. What makes it even better is that he makes it easily accessible. He made a plan that suited me perfectly in terms of food and exercise. This meant what seemed initially impossible to me became very achievable. His commitment to my training and my goals never compromised my individual health. I’m very excited to continue this amazing journey.
It all started with a simple question regarding nutrition, 12 weeks later under the guidance of coach Paddy I am a new woman!
So here’s a little back story to my health & fitness life thus far….I am living with MS for 13 years now which mainly affects my walking, balance & co-ordination, more so on my left side. At a time I depended on scaling furniture, holding onto people & even surrendered myself into using mobility aids from time to time. Growing up I was very active & sport played a huge role in my life. Not being able to play basketball 2 years after being diagnosed & slowly see myself deteriorate was really, really hard to come to terms with not to mind accept. I was advised to join a pilates class & start swimming as, you know, they’re ‘manageable’ & ‘safe’ (Nothing wrong with these activities but I personally didn’t enjoy being put into a 1 person fits all bracket). Fast track to 5 years ago when I underwent trial medication & it gave me a new lease of life…literally. I progressed leaps & bounds in the following months. I threw out the aids, painted over the fingerprint trail through my house & decided to make changes. Enter the next phase …
After years of being pumped with various drugs, drinking heavily, not eating nutritious, whole foods & being prohibited by my MS, I was finally in a position where I could really focus on improving my ever expanding waistline. I joined a gym & I was fortunate enough to have a friend do me up a starter program. I then sought out multiple PT’s, learned how to use weight machines, followed a ‘rice & broccoli’ diet for a while but never stayed consistent. I developed an underactive thyroid then turning overactive leaving my body & mind worn. Forward a few years and the elusive ‘8-12 week transformation’ took over social media, I sign up with an online coaching service. So, there I was, after 8 weeks, eating the same food every day, working out 5 days a week, losing all touch with reality & blaming my MS for not getting ‘THE picture’, I signed up for another 12 weeks. My calories decreased, the cardio increased, the ‘tailored’ food plan stayed the same, weights program stayed the same. It left me with an MS relapse, broken relationships, bruised bank balance & more stressed than ever before…I finished out the plan. I spent the following weeks emotionally/physically drained, binge eating & feeling defeated in the gym. I was clueless.
I was following SkinnyGaz on snapchat & saw he was after starting a new business venture in ‘Triage Method’. I gave them a follow on FB & found their posts to be really interesting. At the time, I was trying to build my own nutrition plan – I didn’t even know what a macronutrient was. I read a nutrition related post where they were giving out free advice if you PM them your plan. I had nothing to lose, so on I went. I spoke with Gary about my past & my experience with online coaching & to say he was in utter shock would be an under statement. He then, to my amazement offered to help me with one of their online packages. I was/still am astonished by his generosity & eagerness to simply help me pave a better path for my life. We got started, with no strings attached. I was assigned Mr. Paddy Farrell to be my coach. Still sceptical from my previous experience, I nervously sat refreshed my inbox for my plan.
You have received 1 new email… what is this? Why is he sending me word documents about nutrition, wait, another on training? Omg, there’s an index sheet…
After reading both documents, I gained more knowledge than I had done throughout the past 5 years!!!! Everything was broken down in simple, concise language… I felt like a qualified PT right then & there. The service just expanded from there, I received my training plan with a YouTube library link of all exercises broken down & explained by Triage Method themselves attached. Paddy gave me his work WhatsApp number so I could contact him with any query & to send on training video’s to get feedback on. I find this to be such a helpful tool, especially at the start. Triage really focus on locking in technique & provide a high duty of care to all clients. Any exercise I had difficulty with due to mobility issues, Paddy, after viewing my videos, explained the biomechanics of why I was having difficulty then adapted or replaced the exercise so I could still work the same muscle but in a safer environment for me. To have this service available to me is a privilege. Not only in this moment of time but with going forward. It’s empowering to not have my disability limit my life.
Then on the diet front…
Eh Paddy, where’s my diet plan at? Here’s your calories & macros, read your nutrition document over & over. What? I can eat what foods I like? Different foods every day? That many calories a day? Sounded too good to be true! Well, it’s not! I eat exactly what I want, as once it fits my requirements. Through the education provided by Triage, I now have a substantial knowledge of the foods I chose to put into my body & the effects they have on my health. It’s not a ‘diet’ anymore it’s an ‘educated nutritional choice’. I can now go out with friends every now & again to have a meal or drinks if I chose & still stay on plan. The freedom of this has given me every benefit mentally as it has done physically.
TriageMethod don’t just stop at providing a superior service in regards to training & nutrition, they recognise the higher priority in life – overall health. Sleep, hormones, menstrual cycle, mindset, you name it, they cover it. I go through patches of fatigue & it is such a relief that this is taken as a priority over my training. Before I would push through & force myself to train exhausted. Paddy understands & explains why it’s important to prioritise sleep & rest in these situations. He has made me a kinder person to myself & for this, I will be for ever grateful.
I honestly cannot speak highly enough about Triage Method. I’ve learned that the 8-12 week transformation picture is simply a myth. I look in the mirror & I stand proud of who I am & what I am achieving. I am being educated every day on how to train, feed & treat my body in order to build a healthier, happier, SUSTAINABLE lifestyle.
Being a student with fitness goals can be difficult to juggle. As a GAA athlete, one may expect to be in a position whereby gaining muscle and strength is difficult, if not impossible (cardio kills gains, so they say). Along with this, the thought of weight gain compromising performance on the pitch can scare athletes. Oscar demonstrated that this is, in fact, not the case. His work ethic and diligence in following the programme allowed him to consistently progress throughout the 6 months we have been working together. The end result is a stronger, more muscular body, with less body fat and more potential to perform on the pitch.
We look forward to helping Oscar throughout his offseason.
The coaching experience with Gary has been excellent! I came to him with a poor relationship to my body image, food and athletic/strength related performance. Gary established a nutrition and training program catered to my goals/needs, ensuring that every week I was happy with the progression that was being made and if not adjusted accordingly. Gary puts 110% of his effort and knowledge into providing the most in depth, science based approach possible, ensuring that happiness alongside achieving what YOU want is the main aim.
Having been stagnant at around approximately 125lbs, for the best part of 6 months on roughly 2500 calories in 2016, Gary and I slowly started increasing my caloric intake in collaboration with increasing overall training volume and frequency. At the peak of my bulk, up into early January, I was consuming 3600 calories and weighed 138lbs. I transitioned mentally to a better place with food, increasing overall flexibility with regards to macros and calories. I was ensuring that my protein and caloric goals were met and allowed the rest to fall into place. Similarly, focusing on training and ensuring performance related progression took the concern/concentration away from my physique and provided me with more tangible and quantitative goals! Since January, I have cut down to 131lbs, whilst continuing to see overall improvements in strength and body composition!
I have made dramatic increases in strength and consistent improvement in technique with Gary’s assistance. I have sent well over 200 videos via whatsapp, just for form critiquing and every video has received an in-depth response and analysis, even if most of the time I’m sending the same thing week in, week out! The goal of competing in powerlifting was and still is quite dawning. However, I came to Gary with Squat, Deadlift and Bench 1RM of 75kg, 80kg and 40kg! Now I am performing 90kg for 4 reps on Squats, 112.5kg for 3 reps on Deadlifts and 50kg for 8 reps on Bench, all while being a controlled deficit!
Gary provides the most personalised service that I have come across – including regular phone calls when needed to discuss anything from training, nutrition, sleep etc! Working with him has been the best thing that I could have done for my training and nutrition and I couldn’t be happier with the progress that I’ve made and hope that the future holds greater progression with his coaching. I could not recommend it anymore to anyone who is wanting to make a change and take their training and nutrition more seriously!
Ever since I started with Gary my knowledge of fitness and my own training has been taken to the next level. Lifts have increased in weight by 25%-40%, physique has vastly improved and the introduction to flexible dieting has made nutrition not a chore but a pleasure. Long gone are the days of chicken and rice every meal. Enjoying meals that still allow for sufficient nourishment is the ultimate goal of any athlete and Gary has given this to me through his extensive knowledge about these areas. Weekly check ins to see how one is progressing and contact through various other media outlets allows for quick answers to questions make this all the better, as education and psychological support is vital. Overall, I love this service he provides. I’m now able to train myself with no help which is another bonus to any lifter. Very impressed by what he has achieved himself and has a lot of success ahead of him.
What can I say about Gary that hasn’t been said already but I’ll give it a go… As a client I signed up with Gary the end of July I wanted to lose some body weight as I felt let myself go a bit in recent years, got lazy and eating crap constantly… But then signed up with Gary and he literally changed my life and attitude towards eating and nutrition… it literally went boom… Everyone needs a Gary coach in their lives… he’s a top lad too… Never met the guy but his work ethic is sickening… In a good way… and he will give you all the tools you want to achieve your goals… I will be signing up with Gary against next year hopefully just have a few things to work on myself… but yeah, went on a bit of a tangent there but in a nutshell, it will be the greatest personal investment you will make in yourself for years.
12 weeks ago I sent an email to Gary, a guy I had been following on Instagram for a while. I was aiming to get a nutrition plan to lose a bit of body fat and pull in my belly. And I got so much more than just a nutrition guideline to follow, every day is a learning experience with him and the knowledge I’d obtained over the last few weeks will be helping me with my training and nutrition for years to come. His content is relevant and genuinely interesting, he’s changed the way I look at my food and my training and has pointed me in the right direction to achieve my fitness/bodybuilding goals. Couldn’t recommend the man enough and I wish his growing business nothing but success in the future. And of course #behappy
I have been training under Gary for about 4 months now. I followed him on social media and really liked the content he put out so I signed up for a 12 week programme with him. At the start I was a bit hesitant towards his approach as I had been on a generic meal/training plan for a few months before that. Though it didn’t take me long to realise that his way was far far superior in every single possible way. I thought I knew a fair bit about training and nutrition before but looking back I hadn’t a clue. I have learned so much over the last 4 months. I have my technique almost nailed on every exercise through sending him videos. The time and effort he puts into tailoring my training plan towards the goals that I want can clearly be seen through both my body composition and strength increases. I can’t wait to see what the next few months have in-store. I cannot recommend Gary enough. I wish him and Triage all the best going forward in the future and thank them for all the help so far.
12 week program, day 1 of week 1 to now last day of week 12! 12 weeks of hard work, dedication and tracking calories with the help of Coach Paddy, the best coach a man could ask for! Literally made it too easy! Did everything he said nothing more and nothing less!
Never thought in school I’d get into the gym, was always the small fat kid that played football thought he was fit but then went home and filled up on junk. How times have changed!
“I’ve been working with Gary for the best part of a year now and I couldn’t be happier with the service he has provided me with. I had an online coach before, but there’s no comparison that coach and Gary.
When I started, I wasn’t in in good shape, I was weak, lacked energy, struggled with digestive issues and had a terrible relationship with food. Now I’m in the best shape of my life, the strongest I’ve been, heavier yet much leaner, far more energetic, my digestive issues are non-existent and food isn’t a problem for me anymore. I’m just in a better place all around.
I started working with Triage and Gary over a year ago. At the beginning we discussed goals and what our intentions would be. Coming from a football background, my ambition was to get fitter, leaner and stronger so that was our overarching target. We set general goals such as:
- Lose weight – have dropped over 10kg (About 14% bw) slowly and steadily over this period, and it felt effortless. My body shape has completely changed and with it came an increase in fitness and confidence.
- Get fitter – I went from someone who hid away in fitness drills and couldn’t run a kilometre, to signing up for and completing 5ks, 10ks and triathlons.
- Get stronger – I was a regular in the gym but never saw sizeable gains. I was afraid to deadlift for fear of putting out my back. I Can deadlift 100kg easily now. I couldn’t do a single pull up, I can do ten no bother today. 2EZ.
Gary’s flexible approach with nutrition, assigning macronutrient and calorie targets made the process easy to adhere to, no rigid meal plans. I discovered a love of food and nutrition, filling up on colourful and healthy meals daily, whilst still enjoying the odd treat when I felt like it.
Even through injury, Gary adjusted the programs to suit, we were always being productive and it helped to mentally get through also. If ever there is a question to ask, Gary will always helpfully answer. If he doesn’t know the answer, he will find it. His ability to impart knowledge is one of his greatest strengths.
Nowadays, I feel we have a great working relationship whereby Gary has taught me so much that I can make suggestions for my program and we can incorporate them, whether it be in the gym, for cardio or nutrition.
When I first started coaching with Triage, I was a footballer wanting to improve so I wasn’t the last to everything. Now, I’ve realised that football isn’t everything. I’m athletic, confident, healthy and enjoying every single minute of continuous self-improvement along the way. I couldn’t recommend Gary and Triage highly enough.
I began training with Paddy from Triage this time 2 years ago. At the time, I had recently become qualified as a personal trainer and had just started my first job working in the industry. I became a member of the Militia in order to progress my education and learn as much as possible. While being in the Militia, I could see the time and effort that both Gary and Paddy put into writing endless amounts of articles, answering people’s questions, and most importantly; their whole focus on health. This was what got me interested in enquiring about coaching.
I felt that in order for me to become a better coach, it was extremely important I had the experience of actually being coached. However, I was quite skeptical of starting online coaching mainly because I didn’t want a “one size fits all” program as I had a number of personal things going on at the time.
A year prior, I had been diagnosed with an Eating Disorder and spent 14 weeks in hospital. When I left hospital and roll on a year after, I was still classed as underweight, my health markers were not at all in a great place, and I still had a very troubled relationship with food. I came to the realisation that if I wanted to be a trainer (and a good one), I needed to be able to walk the walk by living a healthy and balanced lifestyle. I wanted and needed to gain weight but I wanted to do it the right way by using training as a tool and I knew I needed guidance and support from a professional to do this. On top of all of the above, I had also suffered a lower back injury while deadlifting which caused me to be nervous of certain exercises in the gym.
So with all these things going on, I reached out to the guys and was granted Paddy as my coach. There’s an endless list of things that stood out to me while I’ve been working with Paddy. Aside from his incredible level of intelligence, he made it very clear from the beginning that our focus was the long term, especially with the health goals I wanted to achieve. This helped me manage my expectations as I tend to be quite impatient. I was eager to do as much as possible and progress as quickly as possible but I soon learned due to Paddy’s sensible approach, that the long term was a much better way to do things.
I put my trust in Paddy which was honestly quite difficult to do in the beginning, but it’s safe to say he delivered more than I expected in a client/coach relationship. His responsiveness to each of my emails every week has just been incredible. I would write a lengthy email (for pretty much every check in) with questions related to myself, my clients, as well as questions out of curiosity and Paddy would respond with an equally, if not longer email, explaining and answering each of my questions with the upmost amount of detail – This is what actual coaching is!
We set some goals both strength wise in the gym as well as prepping for my first photoshoot last November, which I thoroughly enjoyed the process of. Again, we focused on the long term approach giving us plenty of time to prepare, with little to no pressure (still a high amount of calories and very little added cardio), all while still keeping health as the main goal. And slowly, but surely, my lower back injury improved. I eventually got back deadlifting which is something I was told by my doctor I would never be able to do. And I definitely believe this was down to Paddy’s smart programming as well as not pushing me too much out of my comfort zone that I felt too uncomfortable, but still enough to keep me progressing.
So I definitely see a major improvement in my physique and I certainly have gotten a hell of a lot stronger in the gym, but I would whole heartedly say the biggest improvement I’ve seen is my relationship with food. I had quite a bit of anxiety around food and social situations. Eating out was something I was uncomfortable with and I was nervous going on nights out and doing the things a typical 18 year old at the time should be doing. But learning from Paddy that I very well could socialise every so often while still reaching my goals allowed me to put my trust in him even more.
And I now think I’ve pretty much got the hang of a nice balance of food, training, work, and socialising, which I didn’t think was in any ways possible. And I owe plenty of credit to Paddy for this as I would in no ways be where I’m at now if I didn’t have Paddy to guide me through the process. There were certainly some slip ups and panics along the way that I would express in my check in, however, I would receive back an honest reassurance that I was doing the right thing and to trust the process.
I can safely say, being coached by Paddy was a major investment to my health, my career, and my lifestyle. I not only consider Paddy as a coach, but also as a mentor which is hard to come by in the fitness industry – hence why I began with 16 weeks of coaching in mind and I’m still a client 2 years later! I cannot thank Paddy enough for everything he has done and helped me with. A major asset to my life!
It has been six months since I started working with Paddy one-to-one and it has been one of the best decisions I have made. In December 2018, my weight was around 78kg and I am now in and around 79kg.
Our first port of call was to improve body composition. I saw great progress here very quickly, strengthening my whole body while also losing body fat. When we got to a body composition which we were both happy with, we then upped the calories and began working on sports performance which was specific to Gaelic football. Paddy has me working on 4-day gym programme (two upper-body and two lower-body) which is continuously tweaked depending on my specific goals for that time of the year in alignment with the football season.
I had signed up for many coaching programmes before, but the service Paddy and Triage provides really suits me and I am thoroughly enjoying the experience. I think that the knowledge and health benefits I am gaining form the process will stand to me throughout life.
It has been one of my busiest years between work commitments and studying but the consistency I have developed in my training has really helped to structure my day, week and life in general. Weekly check-ins have kept me accountable and although adherence is not always on point, Paddy has reassuringly guided me in the right direction to try and improve for the next week.
His in-depth knowledge on all things health and fitness has helped me to improve all elements of my training and fitness. It is very reassuring to know that what you are doing and the advice that you are given is always taken from the most up-to-date research which the lads are engaged in. My body composition, strength and fitness have all improved a great deal since the journey began. These are aspects I have always found hard to balance and make progress in at the same time, while also training twice a week on the pitch and having a match at the weekend, but with simple and smart planning the improvement has been seamless.
Paddy’s knowledge meant the programme could also be tailored to my specific sport of Gaelic football. These improvements have benefitted me greatly on the playing pitch and I look forward to continuing to make improvements here.
Not only am I seeing improvement in my general health and fitness and in my chosen sport, I have become more confident in all aspects of life. Through the progress I have made in this area of my life, it has helped me to realise the progress I can make in many other aspects of life.
As a student, paying for one to one coaching might be daunting. After a few long term injuries which stopped me from playing GAA for long periods, coupled with poor dietary habits and the transition into the typical college lifestyle, I ended up gaining a lot of fat. Reaching out to the guys at Triage, getting help, and investing in my health and fitness is one of the best decisions I have ever made.
I started working with Paddy 20 weeks ago, with my primary goal being fat loss, but I also wanted to improve my performance, specifically for Gaelic Football. I have always enjoyed training, but I could never control my eating habits, which made it difficult to keep the weight off, which affected my training. Fat loss is hard, especially with a sweet tooth, but having somebody with the knowledge and experience that Paddy has in your corner to plan your training and nutrition for you makes it so much easier. In fact, the service that he provided for me spanned much further than just training and nutritional guidelines. The psychological support, reassurance, clarity and education that he gave me each week are what made this my first ever successful fat loss diet. Every question or concern that I had along the way was answered in great detail. All the while, I have been gaining strength and cardiovascular fitness, to the point where I am in the best physical shape that I have ever been in.
I feel like a different person in comparison to what I was before starting with Paddy, both physically and mentally. I’m healthier, fitter, stronger and happier than ever before. I could not have achieved these improvements without Paddy’s help. If you are unhappy with your health, performance, appearance or anything in between, I highly recommend reaching out to the guys at Triage. Paddy’s focus on getting timely results while also providing an education along the way has set me up for a more sustainable and enjoyable health and fitness journey. I look forward to continuing working with him and really progressing my performance in the coming months.
I started working with Paddy 19 weeks ago and I don’t even recognise that person I was all those weeks ago. I had been resistance training pretty consistently for around 2 years. I had made some progress but I felt my strength had plateaued a bit. I struggled to stay consistent with my nutrition and would often fall into the trap of the binge-restrict cycle and my weight fluctuated a lot. Over the summer, I worked 12 hour shifts, both day and night shifts. My nutrition and any form of regular exercise went out the window. I gained a lot of weight and it really affected my mood and confidence. I decided to reach out to Paddy at Triage Method as I felt totally overwhelmed when faced with the task of losing that weight. It was one of the best decisions I have ever made.
From the beginning, Paddy was able to meet me where I was at. We set some goals, the primary one being fat loss but I also wanted to increase my strength in the squat, bench and deadlift as I enjoy powerlifting. I had been mentally preparing for hardship and hunger but this never happened. My calories were kept high and I had realistic and very achievable targets to hit each week including a daily step target (10,000) and 3 weights sessions per week. Hunger was not an issue for the most part and I was able to go out for meals and live a normal life! I couldn’t believe it. The biggest thing that I will take away from working with Paddy is that consistency and patience win every time. Every week I ticked those boxes and every week brought me closer to my goal. There was nothing extreme about the process at all. It has been 19 weeks now and I have lost over 11kg. I am the fittest I have ever been and the whole experience has completely surpassed my expectations. I simply did not think it was possible to achieve what I have in these past few weeks and to have done it so sustainably is just phenomenal. I am now transitioning out of the fat-loss phase and we are focusing on increasing strength and further refining my nutrition with a view to move towards a more intuitive approach. I have complete confidence in Paddy and I am so excited to begin this next chapter.
Throughout the whole process, Paddy has been amazing. His knowledge and expertise is so apparent and the service that Triage method provides is of such high quality. He always responded to any of my questions with incredible detail and also focused on optimising other aspects of my life like sleep, stress management and interpersonal relationships. Paddy’s coaching style equips the individual themselves with the tools they need to manage their own nutrition and exercise in the long term. Getting a coach is an investment but if you invest in a coach at Triage Method, I can assure you that it will be more than worth it.
[As an added note from Paddy, there was a COVID19 lockdown for 6 weeks during this time frame too, so the work Ellen put in to stay on track with everything should not be understated!]
During the COVID-19 lockdown I reached out to Paddy, as I knew I needed a change. I had been ticking away with training BJJ until the lockdown, but since that was no longer an option, I wanted to completely transform the way I looked, how I felt and I wanted to come back to BJJ performing a hundred times better than before.
I had never, nor have I ever stepped foot in a gym, as this was all done at home with some equipment I bought. It also doesn’t suit my schedule to be going to the gym, as I am very busy with work too. Paddy worked around my equipment and my other commitments and made a plan that I could actually stick to and that I enjoyed. He also really helped me a lot with my diet, as I had no clue how to eat or structure my diet before we started working together.
Overall, I am extremely happy with what we accomplished, and being back in BJJ regularly now, I can assure you that I am performing better than I ever thought possible. The way Paddy has crafted all the training and nutrition stuff that I do really suits me and it is something I can see myself doing years into the future. I really appreciate the guidance and support from Paddy, it has been an incredible journey through some strange and uncertain times and considering how well Paddy was able to help me through it, I am confident that Paddy and the team at Triage can help you too.
I have thoroughly enjoyed my time with Paddy. Having followed both Gary and Paddy for years I finally decided to start coaching at the start of March 2021 and I am delighted I did. We were obviously still in lockdown and home training for half of the time we were together but that was no issue and we really got to work. After college, working for a few years, going out on nights out and the first year of lockdown I was in the worst shape I have been in physically and healthwise. I always went to the gym in some capacity but not as regular in recent years and thought I was eating alright for the most part but was putting on some weight for a few years with some bad habits, takeaways, drinking, etc so I was really in a tough position but Paddy really helped get me back into shape physically but also mentally and just a lot more healthy overall.
I started coaching at my heaviest ever and I have lost about 15 KG or just over 2 stone in this time. This change alone is huge but it is the other ways, lifestyle changes, habit changes, etc which are the most important and now I know I will be able to use all of this and keep this journey going well after I finish coaching with Paddy. I still have weight to lose and changes to make but I know I have the knowledge now to be able to do this by myself after guidance from Paddy. I am also the healthiest I have been in a long time, the strongest I have been and fittest.
The weight loss happened over a decent period but it was easy and for the most part after getting the habits in place early, it was quite easy to lose the weight, which I never thought I would say and I know I can keep it off. It was over a period with lockdown which was tough and getting back to socialising in the summer time which would be a time where I might gain again but we kept going with this going on and continued to progress. Even with being in a deficit for quite a while, I continued to get stronger and fitter and I got my sleep and lifestyle in place without the fact that I was dieting affecting my life in any way.
I would’ve thought that having to lose quite a bit of weight would affect my daily life, I would feel hungry, maybe tired, etc but this has been far from my experience. I have been the best mentally I have been, daily life has been good, work has been good, etc so it is really these changes which have been the most surprising to me. Paddy was there the whole time to talk about a huge range of issues which I knew he would be to help with and really assuring me if I was struggling with anything, getting anxious about not losing weight one week or anything like this so it was really important to have somebody like this to discuss things with every week and to really assure me we were moving in the right direction. With where I was starting off and it felt like I would never get back to a really good place it really has been as smooth of a process as I could’ve imagined. There were challenges to overcome, tough parts but overall I really am satisfied as to how the whole experience went.
Although weight loss was my main priority at the beginning and overall health, we didn’t focus on this and Paddy assured me that if we just looked after doing the right things, getting good habits in place, being consistent and patient then things will just fall into place and this is exactly what happened. I was really surprised by how simple it was with the right guidance and how it didn’t need to take over my life to make huge changes so I can’t thank Paddy enough for this and I could not recommend him enough.
4 months wrapped up now since I have been under the guidance of Lord Paddy Farrell. Would you believe this was my first time having a ‘proper’ coach! I have had many people help me in different capacities over the years but this was the first time I’ve had that ongoing support & accountability on a weekly basis. Needless to say it was invaluable and we have accomplished a lot! In no particular order, the goals and/or results were:
1 – Improve my aerobic fitness and bring my resting heart rate down as it was a little high for someone who considers himself to be ‘fit’ and I also wanted to return to playing basketball therefore I needed to be able to get up & down the court without any hassle. As a result, my RHR is down by about 5 bpm which is not all down to weight loss because historically my RHR has always been higher than it is now even at this body weight, which is the norm. The return to play has been easy in terms of my fitness and this is likely the fittest I’ve been in about 10 years! Similarly, my fitness for BJJ improved as well which was important because I felt gassed in the finals last time I competed. Now my recovery between rounds in training is very good and doesn’t hold me back.
2 – Made massive strides to resolve knee pain which I had been experiencing for years now which meant I could go back to playing basketball without a problem thanks to Paddy’s excellent programming.
3 – Strength improved nearly every week especially on lower body exercises where knee pain became less of a limiting factor as it had been previously. I have some strength goals in mind to bench press 140kg and deadlift >200kg so we are seeing nice progress towards those targets which will only get better now that I’m no longer dieting. I’d be fairly confident I’ve gained some decent muscle mass in this timeframe too. And as you’ll see my testosterone levels have increased from ~19 nmol/L up to ~29 nmol/L (naturally) which is toward the high end of the normal range.
4 – I’m about 10kg leaner overall! Since I last competed in BJJ just before lockdown I had willingly put on some weight (which was quite enjoyable as a process!) and I was much heavier than I have ever been but it was time to get things back to ‘normal’ and get back down into my usual weight-class. As such we pulled about 10kg of body fat off.
We had to work around dinners out, stag weekends, weekends away with Fiona – this sometimes meant that progress was slower some weeks but we could still press on and stick to the plan. Paddy was always there to offer his support and guidance on a weekly basis and help me out if we hit any snags (which are inevitable by the way) & built the program to suit me and my needs exactly and to answer any questions I had in great detail.
As we move away from a calorie deficit I am very much looking forward to seeing my performance and fitness reach even higher levels! Thank you Paddy
I came to the coaching process having followed Paddy, Gary and Triage for the last number of years. Thanks to that, I had great base knowledge of health and fitness and had applied a lot of what I learned from the boys to my own training regime. Having the goal of a 10k run personal best in the past meant prioritising running without having the knowledge to combine it with resistance training. That was when I knew I needed to reach out to a coach and there was only going to be one option for me!
From the outset, Paddy personified professionalism and calm. He will tell you himself that he did not produce any secrets or magic tricks; he simply gave me the tools and showed me the way to balance, adjust and build my training to suit my personal goals and objectives. In the best way possible, I did not feel “coached” – I felt as though I was being guided and still had the autonomy to make adjustments when necessary, without the fear of being castigated by Paddy for any mishaps or errors that happened along the way.
As a result, I have full confidence in my knowledge and ability to be my own coach from now on. Paddy made me see the bigger picture, prevent overreaction to minor details, and enjoy my training-life balance to the fullest. As a side note, I achieved my best body composition to date too! I came to the coaching process thinking I knew it all but never had the results to show for it. Now I am on the path to success, playing the long game and personifying the calm approach that I learned from Paddy.
Bren has been a client of mine now for many years and many seasons on the ice! He is a quintessential athlete and brings such a high degree of professionalism to his craft. Doing everything he can to keep him performing at a top level. Of course, he understands how fine-tuning his nutrition and recovery practices can be so valuable when it comes to topping out his performance. And as such, understands the value of having someone in his corner in this regard.
Athlete’s as much as the general population are exposed to a lot of misinformation and questionable practices in the search for those extra few performance percentage points.
“Brian tailored everything I needed to get to where I wanted and I have legitimately learned so much, which when things don’t seem to be going to plan (it happens 🤷🏻♂️) I’m equipped to deal with it a continue on!”
Through consistency and dedication Bren goes from strength to strength, gathering multiple accolades on the world stage and just getting better each season. The ultimate goal of course is to be able to represent Ireland at the Winter Olympics, something Bren has been on the cusp of a couple of times now. We will get over the line (in typical skeleton bobsled fashion of course at 130km/hr lol).
I’m feeling better than I ever have, training harder than I ever have and such a good relationship with food and my choices.
“If you’re thinking about making some changes I couldn’t recommend Brian enough. You’ll be surprised how far the little changes will take you”
When I started working with Brian I had recently returned to training after a long injury lay-off and wanted some guidance and accountability with my nutrition. I wanted to feel better, perform better and improve my body composition.
The education I received through Brian’s coaching has been more than I could have ever anticipated. The way I look at food and nutrition has completely shifted. Brian has given me the tools to manage my nutrition so that I no longer need to rely on apps to track calorie intake on a day-to-day basis.
In my first year working with Brian I achieved my best body composition ever and felt amazing while doing it.
With Brian, I learned how to structure my nutrition to suit me and to make me feel good. I have more energy, I am fitter, I am stronger and am more confident that I can achieve my goals. With Brian I not only learned about nutrition but as a coach myself, I have learned a lot from his leadership and coaching style. I look forward to checking in with Brian each week and always enjoy his feedback.
When Luke came to get nutrition coaching from Brian he was an accomplished taekwondo athlete with intentions of expanding his martial arts repertoire and transitioning into mixed martial arts (MMA).
Already a dedicated athlete, Luke had struggled in the past with the implementation of good nutrition practices to support his training and recovery as well as making sure that any weight-cuts were effective, yet safe.
With any dietary changes you have to meet somewhere where they’re at so that the changes aren’t overwhelming, whether they’re an athlete or a mother of three (or both!). That’s what we did here, slowly improving the quality of Luke’s diet so that he was eating more protein and plant foods (particularly fruits and vegetables) to ensure he was adequately nourished. Athletes tend to have higher nutrient requirements than inactive populations so this is especially important.
Protein smoothies and soups tended to feature a lot and it’s no surprise since they are convenient and easy to put together but we also didn’t neglect the occasional takeaway either and Luke learned how these nutritional pieces all fit together rather than it being one or the other.
Of the coaching, Luke had this to say “Brian in Triage did a very good job in educating me on my nutrition while also helping me achieve my goals and I liked how whenever I had a question the response was always fast and very detailed”
During our time together as well we helped Luke to prepare for the 2021 European Taekwondo Championships after a long time without competition due to COVID and he was part of the gold medal winning team there! A fantastic result preceded by a scientifically-backed weight cut.
We wish Luke all the best in his MMA career
Chances are you’ll all know Shane pretty well by now! Before he started coaching with us at Triage though he was a client of mine (Brian).
You might wonder why Shane would want to hire a coach when he’s a coach himself and clearly knows what he’s doing. Well, as a result, Shane knows better than anyone the value of coaching. He had lofty goals that he wanted to achieve in powerlifting so he understood the impact of having people in his corner that would walk the path with him every step of the way.
The first step for us was to get Shane leaner at the weight he needed to be for powerlifting as he was coming off a successful 18 month gaining phase.
“Over the course of 16 or so weeks I dropped almost 10kg in body fat while losing practically 0 strength. Brian called all the shots nutritionally which is exactly what I needed & kept me level headed through plateaus”
Together we went through two powerlifting competitions, the second of which meant Shane qualified for a third, the 2022 Nationals which meant we had to make sure Shane was on weight and ready to perform at his best on the day.
The result was immense and Shane achieved the goal he had set when he got into powerlifting of taking a 700kg total and a 440 DOTS score, a massive accomplishment.
Naturally, Shane also enjoyed learning and developing his own coaching skills throughout the process and as always, the level of service shone through!
“While the accountability was amazing, the communication + education that came along with it was second to none. Brian always made an effort to make the weekly email enjoyable & even picking up on little notes than may go unnoticed which showed the attentional to detail in the service”
“If you are on the brink of choosing a coach to help with your nutrition I can’t think of many better people to do it than Brian!”
No matter what level you’re at, a coach can help you become the best version of yourself so if you have goals that you want to achieve, getting people on your team can help to fast track the process!
“Dean I’m honestly chuffed, only when I look back at the original photos vs the most recent ones have I seen the physical change. I can see my shoulders and upper abdomen are more defined, even my back feels wider up at the top! Still have some way to go in terms of abdominal fat but I’m getting there!”
“I reached out to Paddy because I had many goals I wanted to achieve and know he enjoys these types of challenges. My goals were simple; get and stay lean, improve performance, and manage a recurring injury. Sounds like a dream. Realistically I had been managing a low back injury for almost 10 years that not only prevented me from training in the capacity I would like, but also really hindered me in day to day life. I knew this would take time, but I also wanted to improve my lifts in the gym and regain some lost muscle, and also return to running again without my back giving me pain. At the end of the coaching block, I can honestly say my back is in the best position it’s ever been and I have greater strength and mobility through full ranges of movement. I am also able to consistently run 5-10ks multiple times per week without worrying I could possibly be bed bound for the following days. Interestingly, as we took the focus off solely body composition and shifted it towards solid nutrition habits and movement which suited my current capacity, I was able to gradually lean out over the 6 months and remain consistent. Paddy was incredible with his feedback and the whole process felt like we were working towards these shared goals as a team.”
“I worked with Paddy for around 30 weeks in total (after only signing on for what I expected to be a 12 week block). Initially signing up was a big decision for me, as I had never had a coach before and wasn’t sure what to expect/what I would get from having one. It turned out to be one of the best decisions/investments I have made in a long time.
I never really had an issue with training and motivation to train, but I knew I wasn’t giving myself the best chance to progress my training with my habits outside of training (both lifestyle and nutrition). Paddy was brilliant right from the start, always there when I had any questions about meals, calories, training, lifestyle, sleep etc. Any question was fair game, and Paddy was extremely helpful. There was no restriction whatsoever, more so guidance in terms of trying to make the best decision possible at that moment. These learnings will definitely stick with me for life, and it has given me the confidence to trust in my own decision making and know what is best for myself.
I also really enjoyed the accountability of having Paddy as my coach. Knowing that I had a check in each week where he would review my performance for the week and give me advice going forward was something I thoroughly enjoyed and made me want to push myself.
One area I have always struggled with is injury and not being able to train for periods of time, but this improved significantly under Paddy, as my understanding around how best to manage nutrition in these circumstances improved.
I would highly recommend Triage for training/nutrition/lifestyle coaching. It’s certainly a decision you won’t regret.”
“After working with Paddy for the last 9 months, I genuinely couldn’t recommend him enough. Before joining up with Paddy, I was putting a nice amount of effort into the gym, I was actually working out more than I do now whilst making little to no progress, with the help and guidance of Paddy, we created a simple yet effective structure which has got me to a point where I’m now the strongest and fittest I’ve ever been.
However, it’s not the body composition or performance improvement that I’m happiest about, it’s the knowledge and habit’s I’ve built over my time with Paddy, that’s what made it all worthwhile. I now feel confident that I can continue making progress without the guidance of Paddy, which I feel is the most important thing. The coaching process with Paddy wasn’t just about the body composition changes or hitting your performance goals, he made sure I was learning throughout, everything that was done was explained in detail and if I had any questions or concerns the thoughts and reasoning behind his advice was explained. This in my opinion is what makes the coaching service with Paddy and Triage a step ahead, the coaching process wasn’t just about hitting my goals but also educating and making sure I was equipped to make progress on my own once the coaching stopped.”
I have been working with Brian for about 8 months now. I came to him in order to help with my relationship with food and disordered eating that I had struggled with for many years.
Not only has Brian helped me to build on my relationship with food. He has also helped me to regain my period that had been missing for nearly a year. I’m eating nearly 600-700 more calories a day compared to what I used to eat and have not gained “fat” nor have such big fear and anxiety around that happening compared to how I used to feel and think in the past.
Anxiety over going out for dinner with friends and family is no longer an issue thinking “what on earth can I eat”? I haven’t had a “binge and purge” in several months nor have I felt the urge to either. Restricted or “bad” foods are no longer limited.
There are no words that can do Brian justice and to describe how far I have come on my journey with him. Always going above and beyond, his knowledge, advice, and constant correspondence is always more than is expected of him.
I started working with Brian just over two years ago. I had recently returned to training after a long injury lay-off and wanted some guidance and accountability with my nutrition. I wanted to feel better, perform better and improve my body composition.
The education I received through Brian’s coaching has been more than I could have ever anticipated. The way I look at food and nutrition has completely shifted. Brian has given me the tools to manage my nutrition so that I no longer need to rely on apps to track calorie intake on a day-to-day basis.
In my first year working with Brian, I lost 13kg, achieved my best body composition ever and felt amazing while doing it.
With Brian, I learned how to structure my nutrition to suit me and to make me feel good. I have more energy, I am fitter, I am stronger and am more confident that I can achieve my goals. With Brian I not only learned about nutrition but as a coach myself, I have learned a lot from his leadership and coaching style. I look forward to checking in with Brian each week and always enjoy his feedback.
When I signed up with a nutritionist I really didn’t know what to expect. My sole goal was to lose weight and in doing so to become healthy. In working with Brian for the last 18 months my outlook on nutrition and health has completely changed. Not only have I lost 13kgs in body fat, I’ve done it in a seamless manner. I still enjoy meals out, drinks and social events all without the worry of gaining weight. Brian explains the whole process in detail and is an encyclopedia when it comes to nutrition in all aspects.
Thanks to him I have a basic understanding now in nutrition and can plan my week’s food around my calendar. The great thing about working with Brian is that he takes a holistic view when it comes to people’s well being. He’s given me numerous pieces of advice on stress management, sleep, hormonal health, mindfulness and also introduced me to The Daily Stoic as well as being my nutritionist at the same time! I cannot thank Brian enough for sharing all his knowledge and wisdom and taking me on as a client.
Please do not second guess yourself in deciding to work with him given the opportunity, I can confirm it’s a life-changing decision and one I’ll never regret.
No joke you have me in tears. To think someone I don’t know very well is willing to help me so much and actually take an interest. Our minds tend to have us think no one cares or wants to hear our troubles you know.
You have no idea how your words have helped me right now. I’m going to take on all your advice.
You are some coach. A life coach within a nutrition coach 😉
Thank you for taking the time to help me, it means the world to me!
No matter how I was feeling, you know *exactly* the answer for me and settle my concerns always. How do you do it? A modern-day nutritional magician one might say.
I’m feeling A LOT better with PMS symptoms, they really seem to be under control for the first time in such a long time. Thank you so much. I know men don’t experience it, so it’s hard to describe it, but the last two months have been EASY compared to that one week every other month over the past x2 years. I never thought there would be a solution, so I’m really over the moon!
Thank you so much for guiding the way, I really appreciate all you’ve done! Your advice has made a significant change to my life!
Before I started my coaching with Brian I had quite a few issues going on with things like digestive issues, sleep, stress management & relationship with food. The weekly email check-ins were golden. I genuinely looked forward to it each week as it was packed with the exact advice & knowledge I needed to hear, now I can keep it for the long haul & always refer back to it if I have ever get these issues again. The FODMAP method really helped & then the likes of the stool chart which I wouldn’t have even considered looking at when shit hit the fan (or lack of) sorry I had to!
I know a lot of your clients may say this but it’s been a pleasure & you’ve been more than helpful so thank you very much.
I have been working with Brian for a little over a year now and in this short period of time Brian has assisted me in learning how to fuel myself correctly, has helped immensely in improving my relationship with food and has enhanced my knowledge in the menstrual cycle and its regulation. I initially asked for Brian’s assistance as I had plans of competing in a weightlifting competition and needed to cut weight but wanted to do it at a steady pace. As someone who never counted calories or used macros Brian made it incredibly easy to follow from the get-go and everything was clearly well thought out.
In the past I have had issues with under-fuelling for performance, resulting in quite an unhealthy relationship with food and my body. This led to bouts of bingeing which are now basically negligible as overtime Brian was able to demonstrate that including the foods you enjoy is feasible with the right measures in place. Brian challenges my thinking or viewpoint on certain ‘health’ related issues and anytime he may not have been sure about something I have asked he is quick to gain the knowledge necessary and report back. The weekly check-ins with Brian were always responded to in a very in-depth and constructive manner. Good and bad days, I found Brian was able to shift my focus into taking control over small things, which over time have resulted in significant improvements. Brian’s ability to adapt to any situation I found myself in has also been incredibly beneficial and has assisted in me changing any fitness-related goals seamlessly away from weightlifting and towards triathlon. I have lost 10kg in total from working with Brian, which in my eyes is a minor achievement in comparison to the changes in mentality towards food and fuelling myself.
I started with Brian with the goal of getting rid of quite a few bad habits and nailing some new positive/ productive ones.
As somebody who was extremely self-conscious and had quite a bad opinion of myself, which was having a massive effect on other aspects of my life and my business, I needed the guidance and help of Brian to fix this.
I worked with Brian for 6 months and every week he gave me exactly what I needed at that time, never overwhelmed me and explained the reasons behind everything.
I have worked with multiple coaches and none of which offered half the value that Brian did.
Also would like to add that this had nothing got to do with the nutrition side of coaching (although he is for sure an industry leader on that side of things) we nailed it in week 1 and for the next 6 months everything was based around improving my wellbeing as a whole
You can’t put a price on what he offered me and I truly will always be grateful.
From the start when Brian contacted me about what I wanted to achieve, I could feel his enthusiasm and positivity through his email! I had lots of questions which he answered quickly, was very informative and never made me feel silly about my queries!
Soon, my weekly check-ins turned into very lengthy insights on what I was going through in terms of nutrition, training, health and mindset. His responses, advice and support were far more than I could have expected. His knowledge and advice were so helpful, logical and sustainable! Through his suggestions, I worked through stress and fears around my nutrition/mindset/lifestyle and he helped me to see the bigger picture of my overall health.
I extended my programme with Brian as I was not ready to stop learning! He helped me feel physically and mentally great prior to a holiday but also made sure the plan included simple sustainable lifestyle changes and not just quick fixes.
Brian’s enthusiasm about nutrition came across in all his emails and he would pick up on things I didn’t even notice myself!
I would recommend him to anyone looking for guidance, positivity, support and exceptional clear knowledge in the nutrition, health, fitness and overall mindset fields!
In Summary – Flawless service, no stone unturned.
I was coached by Brian for close to 2 years, and from the very first to the very last check-in it was always quality. I heard about Brian from countless friends, colleagues and gym members, and the common theme was that he was a nutritionist like no other, someone who really lived what they preach and with an unbelievable knowledge in the area, so when I was in a position where I needed some help from a nutritionist, Brian was really the only person I wanted to work with. I initially approached Brian to get some help around dealing with some uncertain digestive issues which had been ongoing for the better part of 2 years and left me in quite an ill state, and in the end turned out as me being diagnosed as coeliac. When it came to making this huge lifestyle and dietary change Brian was incredibly supportive and helpful.
From day one Brian had a plan and was ready to get me feeling healthy again, every check-in we would analyse the previous week, making any necessary adjustments, but also knowing when not to make any changes and to just let me be when needed. His approach was more than just a “here’s you calories and meals for the week, good luck” type approach. Each week he outlined what it was he would like me to achieve, what to work on from the previous week or weeks to continue to make myself better. I found It helpful to be held accountable each week as it really motivated me to try and do my best, and on weeks where I didn’t do my best or got lazy and didn’t bother, Brian was nothing but supportive and did nothing but offer more help and guidance. What I really found great about this was his own ability to not only analyse what I was and wasn’t doing but adjusting recommendations based on what I did and didn’t respond to, it really made it feel like a fully tailored experience every week, and he was always trying to get the best out of me.
I’ve spoken to a lot of people that have dealt with various nutritionists or coaches over the years and have yet to hear of any that offer anything close to the level of detail and caring that Brian does. His knowledge is unmatched and no matter how big of a problem he’s presented with, he always found a solution. I’ll definitely be back to Brian in the future and I’m so grateful that I got the opportunity to be coached by him for as long as I did. I cannot recommend working with Brian enough.
I initially sought out Brian as a nutrition coach as I was fed up of being a serial dieter and felt that there had to be some way to break the cycle of joining slimming and weight loss clubs, doing well for a while then to hit a plateau and get fed up. I was using these on and off for years and got to a point where I felt that I still didn’t really have the knowledge to lose weight and fuel my body properly. I was training regularly and not getting the results that I wanted.
I had the mindset that I was either “on plan” or “off-plan”. If I was eating well for a while I would feel great and in control, but if I had one meal that wasn’t “on plan” I would then go off the rails and eat really poorly until I had the willpower to get “on plan” again. Brian really helped me to grow out of this mindset and improve my relationship with food. I now manage my nutrition quite well and have no food guilt which used to be a regular occurrence. I am also a comfort eater from time to time and Brian helped me to understand how this isn’t the end of the world either, and identify some ways to tackle it if it becomes a regular occurrence again.
I have an underactive thyroid so I take medication to manage this and some other medications. Brian was really understanding of this situation and he gave me the best advice in relation to food, sleep, supplements, activity levels and I am now thriving, which is something that I couldn’t say for a long time. I have better energy levels than I have had in years. I also had an issue with slightly high cholesterol and Brian helped me to understand this and how to improve it through diet and lifestyle changes. Changes were always gradual and at my own pace. Overall, I developed a lot more healthy habits and reduced some poor habits and I feel that this is a lasting change. It never felt like there was too much for me to get a grasp of in terms of making changes.
I wouldn’t say that there was a huge noticeable physical transformation or massive weight loss for me but I gained so much more than these wins. I did lose about 10kg and many inches and I am now fitter, stronger and have more energy than ever. I am getting proper sleep in, plenty of movement and know how to put together a healthy meal for myself in all situations. I now have the knowledge to hit a decent protein target each day and have figured out loads of ways to get extra fruit and vegetables into my diet with Brian’s advice. I am not fixated on the scales anymore which is priceless.
A bonus of Brian’s nutrition coaching was understanding my monthly cycle and hormone fluctuations and when to make the most of this, identifying when I had most energy for training and being sound to myself when I needed extra calories the week before my period. There was never any question that was a hassle for Brian to answer and he was so informative about everything. He is an excellent coach.
In my time working with Brian he helped me to totally transform and reframe my relationship with food. When I came to Brian I was in a consistent pattern of binge eating, overeating, drunken eating of things like pizza, ice cream etc. All of which were going against all the work I was putting in daily in the gym.
Through discussing these issues and peeling back the behaviours themselves, we managed to get to a place where I now ENJOY these foods in moderation without all the feelings of guilt that used to come pouring in the day after. I no longer have one piece of chocolate and eat the whole bar, or the whole pizza after 1 slice or whatever the food is. Now, instead, I will truly enjoy whatever it is, until I am satiated. And I can now stay on track with my goals, without removing the foods I like.
Brian helped me to get a handle on WHY I was behaving in this way, and then guide me through a game plan on what do when these patterns arose. I can now say I have a much better relationship towards food and achieved a better understanding of myself in the process.
The level of detail Brian goes into on every topic is amazing. I was not expecting such a thorough service, any time I had questions they would be met with a lengthy in depth response outlining every specific detail to help me understand every subject we would discuss.
I cannot speak highly enough about Brian’s communication and attention to detail. Even if I asked what I considered to be a minor question, I would get incredibly insightful answer. For anyone with uncertainty’s on food/training/nutrition this is an invaluable asset to have in your corner. Especially with all of the nonsense that people get fed in these areas.
The gentle approach to a lot of sensitive subjects like binge eating also helped me remove a lot of self criticism I had from my past behaviors. Helping me to understand the process and enjoy the ride as opposed to trying to “reach the finish line” to so speak. I did not realize how valuable having someone listen to my issues in these areas would be until I started working with Brian.
The service I received was 11/10. There was not a single area I could fault. Working with Brian far over-delivered on what I expected I could achieve before starting the journey.
When I first signed up with Brian I wanted to get back into better shape, gain a healthier mindset around eating and to stay accountable with my weekly check-ins. I had just recently moved to Canada and was finding it hard to get back into a healthier relationship with food. However, I have learnt so much more than I ever expected and he has helped bring my awareness to outlying issues that needed attention. Brian has given me a whole new perspective on my relationship with food and has really helped me learn of the core root of some of my eating habits.
We have also worked on some of my hormonal conditions and my cycle and his knowledge has been second to none. I can’t thank him enough for the support in helping me transition into a regular cycle, something I think is very hard for any female to go through. I am finally feeling confident again these last few months in not just my training but my overall health and have Brian to thank for helping me get there.
Before I signed up with Brian I had an extremely bad relationship with food. I had lost a lot of weight with a local slimming company but I just couldn’t keep it off. I would restrict certain foods from my diet for weeks only to end of binging on these foods and feeling so guilty and ashamed about it that I would restrict again then binge again. It was a never ending cycle I couldn’t break. The support Brian gave me from day one is second to none. He never judged me and It was obvious from the first email I received that he genuinely wanted to help me reach any goal I had set out for myself. He has taught me to have a more balanced approach to my diet.
I now look at food as fuel for my training or energy for the day while not restricting myself at all. If I want cake I eat cake and I don’t feel guilty about it.
I will be forever grateful to be able to receive the knowledge that Brian has to offer, not only has he changed my mindset around food. I’d go as far as saying my whole approach in life is different, I’m more mindful, grateful and I speak a little nicer to myself these days. I would highly recommend anyone struggling with their relationship with food to check out what Brian has to offer.
He literally has changed my life.
Working with Brian has been ‘an education’ and I mean that in a lovely way!
Before starting my journey I knew I was eating the wrong foods but couldn’t understand why I couldn’t make the change or when I did attempt to change, why I always failed. I was left feeling a sense of despair, frustration and honestly quite sad. Being overweight and unhappy was having a huge impact on my everyday life and I needed a change.
Brian is so lovely, friendly, understanding and professional. He has taught me so much more than just what I should be eating in order to achieve my goals. It’s certainly not just a ‘eat this, eat that’ service. Not only did we work on my nutrition but we also worked on issues surrounding my poor relationship with food which in my opinion has led to our success so far.
I have attempted many diets and training regimes over the years spending hundreds of euro but I can honestly say working with Brian has been the only thing that has worked for me. I have lost 40lbs so far! I am a million times happier, way more confident in myself and I’m really enjoying my new relationship with food. (Thanks for everything Brian! )
I have never regretted making the decision to start working with Brian, it has certainly been worth it! I would recommend working with Brian to anyone looking to improve their nutrition, whatever the goal.
It changed my life, why not let it change yours?
I came to Brian at a time where I needed to tighten things up. I found myself pushing so hard with workouts but not seeing the results I wanted and I knew it was done to having some accountability and a good coach. From the get go Brian proved to be exactly what I was looking for. His approach to nutrition setup is very easily laid out and his attention to detail was very impressive. Checkins were a pleasure to read. I’ve never received emails with so much detail. Even if I had a week where I just ticked the boxes Brian was always throwing something new at me to work on and think about when leading into the next week and these insights were super clear. I came from a background of good understanding of nutrition but Brian’s coaching skills really impressed me. He made you think about your actions and question yourself which I found to be the best way for me to understand what i needed going forwarded. In my time with Brian my body composition shaped up exactly the way I wanted it to and no longer was I feeling the need to kill myself in training and more so enjoy it as the results were coming at a faster pace! Highly recommend Brian to anyone on the fence of getting a coach as the stuff you learn from this guy is priceless.
The checkin service was very easy and thorough. I’ve done check in’s before and its been more of a tick the box exercise but Triage’s set up allows you to really challenge yourself. Looking back over my weekly checkins I can see a massive improvement body physically and mentally in myself. The coaching also isn’t fixed around nutrition. Brian taught me to practice mindfulness along the way and its now become a daily habit. Something so small for him to suggest but has made such an impact on me.
I improved my relationship with food more than I ever thought possible! I have struggled with binge eating on and off for years and it had got particularly bad over the last year. I have changed my whole way of thinking about food and eating and have never felt more in control than I do now! Brian was so compassionate and understanding even when I was at my lowest and felt embarrassed by things I have struggled with. There was never any judgment and he made me realise that there is no such things as mistakes…only learning opportunities!
Brian is so knowledgeable on every aspect of nutrition, food groups, supplements, sleep, stress, binge eating, triggers and more! I never felt like I was being treated with a “one size fits all” approach and everything was tailored to me and my needs. The feedback every week was so detailed and really made me think and question things which is exactly what I needed. I have finished up feeling nervous but also confident that I will be able to manage on my own! Thanks for everything!
I could not recommend Nicola more highly for the coaching and training she has given me over the years. Nicola comes with a wealth of experience and expertise, in particular with regard to nutrition and exercise. As well as this, Nicola always took me and my circumstances specifically into account and made sure that my training was tailored to me, ensuring that my results were manageable but importantly also maintainable.
Nicola is an incredible coach to train with. She knows exactly when I could push a little further but needed the motivation and how to encourage me to push myself to the limit. I knew that I could achieve my goals, including fat loss, improved strength and overall improved health and wellbeing with Nicola by my side.
I always knew that if I ever had questions to ask, Nicola would have the answers for me. Whether it came to new exercises I wanted to try, how to accurately track my diet while also being able to enjoy dinners or nights out or even more particular questions concerning general health, Nicola always had the answer.
When it comes to training with Nicola, she explained to me from the get-go that this wouldn’t be a quick fix ‘6-week overhaul your life’ type of coaching. I have learnt many more important, long-term strategies to improve my health and well-being from Nicola and how to incorporate these into my life easily. This has meant that what I have lost has been sustained which had been a huge problem for me in the past.
Overall, I would recommend Nicola to anyone looking for a supportive, collaborative and motivational coach with a wealth of knowledge to share.
The best investment I have ever made. Dean is a super coach who inspired me to develop a healthier lifestyle. His approach is exceptional with his knowledge and useful tips being invaluable to me. I have really progressed with my nutrition and exercise regime thanks to Dean.
Dean has officially changed my lifestyle for the better. Deans program is the best thing I ever did. Dean puts time and effort into getting to know his clients so that he can base it on their life and needs. His meals are practical, easy to make and DELICIOUS. The weekly check-in means that he is totally up to date and can monitor progression or concerns. When dieting before I’d always get disheartened when the scales wouldn’t change. Dean taught me that there are other types of progress like measurements, clothes and attitude.
Can’t recommend Dean enough! Just completed the programme with him and I couldn’t be happier that I did it! Dean is so specific to each client and created a plan for me based on my daily lifestyle which worked brilliantly. The meal plan he created for me included some of my favourite foods and it was so easy to stick to and very enjoyable! Dean is exceptionally good at what he does and the results surely speak for themselves! Highly recommended!
Just finished a transformation with Dean… to say I’m happy with the results is an understatement… I have been training on and off for a few years and Dean has helped me progress to a level I struggled to reach… his nutrition advice is to suit your individual requirements and not just a “one size fits all” plan… I wouldn’t call this a diet but more a lifestyle change as the knowledge you gain will stand to you for a lifetime… I still enjoy my food and night’s out while still making progress and feel no regrets about going out or eating my favourite takeaway!
I would highly recommend Dean to anyone!
Some of the best money I’ve invested in myself this year. Everyone should have a Dean in their life… his flexible programme & his personable approach to getting you to change & implement new habits in your everyday life, makes any goal you have achieve-able. Follow his advice, be consistent and honest with your weekly check-ins and you’ll be rightly on your way to reaching your goals.
I’ve never had a coach before, but tried all the other fad diets & nothing worked or if it was, it was short-lived. Dean has helped to change my mindset, attitude and knowledge of food & exercise over the last 12 weeks. And it’s not just food Dean helps you with, it’s also your sleeping patterns, exercise, step count, water intake, supplements and more.
Dean invests in you & your goals and you can tell he really wants you to achieve them and is encouraging every week. I would encourage everyone with a weight loss goal to get on board with Dean, you’ll not be disappointed and it’ll be some of the best money you’ll ever spend on yourself!
After doing a 12-week program with Dean I couldn’t recommend him more. The tools provided for tracking weight loss make it extremely easy to see progress which in itself is motivating. Other things Dean gives out help to stick to a routine and doesn’t make weight loss feel like a chore.
Above all else is the constant communication. This in itself is invaluable. Everything is covered to help maximize results.
Dean takes a genuine interest in his clients progress and well being. On top of this, the information he provides is simple to follow and effective. For these reasons when it comes to online coaching, Dean is the best out there
Found the service to be incredibly beneficial. Working with such a knowledgeable coach allowed me to fine-tune my goals and how I was going to achieve them. Having the check-ins with the feedback helped me stay accountable and Brian helped me to work around the issues that arose. This allowed us to come up with a plan for me that was sustainable and effective. My goal was to get lean and to generally improve my nutrition knowledge and I believe I achieved both of these things. I have to say, being able to see my abs for the first time in my life was a great feeling.
I’ve tried online coaching before and it didn’t come close to the tailored approach I got from working with Brian. After a weird year in 2020 and enjoying Christmas, I was struggling to get back on track and motivation was at an all time low. Brian breaks things down in a way that makes it so manageable and less daunting and overwhelming. He’s a fountain of knowledge on all things nutrition and I learnt a lot from him!
I felt really comfortable reaching out to ask Brian about anything I wasn’t sure of. But what I really liked was that his responses were never just a one word answer, he always explains the reasoning behind his recommendations.
I thought it was all great!
Even as I write the words; “I am in my mid-forties and I powerlift”, I cannot believe it. I sought help from Nicola nearly three years ago to help me to improve my fitness and build my strength. Within months, I was able to see results and I was doing exercises I never even considered trying. Nicola’s secret is she makes personal training; personal. She listens to my goals and builds programmes that work for me. Above all, I trust Nicola. For three hours a week, I hand over decision-making to her and let her guide me through the techniques I need to safely lift ever-increasing weights. Nicola’s experience, training and qualifications are an inspiration, as is her never-ending good humour, which I am sure, on many occasions, I have challenged. Today, I look forward to my personal training sessions and the next set of exercises Nicola will convince me I can master.
Triage Nutrition Coaching offers an exceptional service. When beginning with Brian I had one primary goal. I wanted to perform at a high level and excel at my studies in college. There were a number of obstacles that hindered my progress toward my goals. The biggest challenge I faced was maintaining my drive, motivation and energy levels throughout the week and across several weeks. I am a disciplined individual however I felt helpless when attempting to push myself above and beyond the plateau, I was currently at. My study routine was not as organised and productive as I would have liked it to be. When trying to be consistent with my sleep, I found myself staying up later than I had intended and would then feel groggy in the morning. I had a basic understanding of nutrition but not to a degree to where I felt confident in my ability to make changes to improve my performance. I also had digestive issues with acid reflux. During my workout sessions, I felt dips in energy and was unable to complete full sessions as a result. These obstacles which I considered shortcomings and failures on my part (while at the same time feeling helpless) had a negative impact on my mental health and self-esteem which exacerbated the problems and expressed itself through restrictive eating and binge eating as well. I felt out of control and feared that I would not rise to my potential.
Enter Triage.
As soon as I came on board with Brian I immediately knew I was in the right place. He empathised with my situation and understood what I was going through. I didn’t feel alone in my struggle. In the beginning, Brian eased me into the process by feeding me pieces of information at a time and not overloading me.
The areas we worked on were developing a more nutritious diet, full of a variety of foods and colours. He helped me with emotional overeating and digestive issues by implementing the mindful eating protocol. My mind was blown. By simply slowing down, chewing my food and being more thoughtful when eating, my digestive issues dissipated. I gained confidence back in eating chocolate and other sweet foods by eating them mindfully. This was a real turning point for my self-esteem. I felt a greater sense of self-efficacy at this point. But it was only the beginning of my journey with him.
The area of sleep was addressed, I began tracking my sleep on the Sleep Cycle app consistently, I optimized all aspects of my sleep hygiene, using an eye mask, earbuds, mouth taping and blue-blocking glasses. All of this culminating in getting the best sleep I have gotten in a long time. Due to my increased energy levels from improved nutrition and sleep, I was performing at a high level in my study and training. I felt a real sense of purpose in the work I was doing.
We worked together to improve my productivity for study. I evaluated my study environment and routine and made changes where necessary. He worked with me in establishing what my values were and this allowed me to effectively manage my time, spending time on things that really mattered to me (study, training, family, friends, personal learning and growth) and remove things that drained me (social media, mindless phone use and negative people).
As we worked through the fundamentals, Brian introduced more challenging concepts such as antifragility, the ability to thrive under stress and uncertainty. This manifested itself as the ability to adhere to lifestyle principles (nutrition, training, sleep, study) in unstructured times (if I was travelling, unable to cook or on a night out to name a few). He gave me the tools to respond more effectively in these situations.
As my college year ended I went through a break of not really being adherent to my nutrition and training. Brian was completely understanding and assured me that those breaks were normal and even healthy after the long periods of consistent and intense work put in over the previous months.
After this break, I got back on track and Brian encouraged me to establish new goals which gave me a new purpose to pursue. These were to get an internship and improve my dating life (post covid). I had applied to several organisations for an internship with no luck but Brian suggested I contact my lecturers to ask for assistance in the matter and I did. Consequently, I now have been accepted into an internship which I am thrilled about. He also recommended helpful resources on dating, although that is still a work in progress haha.
I received my results from college and my average grade jumped from 76% in the first semester to 87% in the second semester. I could not have achieved this without the help of Brian. This for me was a clear illustration of the changes I had made over the previous months.
Throughout the process, Brian has answered every question I have had through the Voxer app or during our weekly check-ins. His responses were always thorough, practical and it was clear he cared a lot. This is what I appreciated most, he is always there for you and has your back.
Anytime I fell short of what I had expected or didn’t act in accordance with my goals and values, Brian never made me feel bad, he instead reassured me that making these mistakes and having bumps on the road were all part of the process.
I was shocked by the scope of Brians approach. He addressed all aspects of my life to help me on my journey and I can say without a doubt I am the happiest I have been in a long time.
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