Sean McGuinness

Every night I use my last bit of energy for the day to brush this beauty’s teeth.

(If you know, you know)

If it was up to her, she wouldn’t do it.

However, you have lived your life doing it automatically...

Why?

Because your parents did exactly the same.

Accountability turned that habit into an automatic habit that you do without thinking.

It now doesn’t require any motivation.

That’s always the goal when I am a working with a client.

To be a massive pain in their arse, keep them accountable, and force them to prioritise the habits that they’ll eventually do automatically long after I’m gone.

If you have all the knowledge (i.e. ChatGPT) but you’re still struggling to get in shape, you need to find someone to do the same for you.

You won’t find sweets in my house.

Not because I’m disciplined…

Because I’m not.

If it’s there, I’ll eat it.

Make it harder → eat it less.

I used to be obsessed with technique.

Really obsessed.

I’d watch people lift and quietly think, “Jesus, their back is going to snap.”

A deadlift with a slightly rounded spine.

A squat that wasn’t textbook perfect.

A runner heel striking instead of landing mid-foot.

I genuinely believed poor technique was the fastest way to injury.

And to be fair — technique does matter.

But here’s what I didn’t understand back then.

If someone lifts with slightly “imperfect” technique,
but progresses slowly

…adds load gradually

… and allows enough recovery…

Their body adapts to the demands placed on it.

They get stronger.

And usually stay pain-free.

You see this everywhere.

Powerlifters pulling huge weights with rounded backs.

Runners clocking thousands of kilometres with heel strike.

If technique alone caused injuries, these people wouldn’t last very long.

Now here’s the part most people don’t think about.

Someone can lift with beautiful technique…

...but increase weight too quickly,

...and do that too many times.

In that case, the body doesn’t get time to adapt.

And that’s when injury risk actually goes up.

Not because the movement was “wrong”.

But because the load exceeded what the body was ready for.

This is especially important if you’re getting back into the gym after a break.

After time off.

After a busy stretch of work, kids, travel, or stress.

If you want to train safely and make progress:

✅ Focus first on getting back into a regular routine

If you’ve been doing nothing, even a few sessions a week is already a big increase.

✅Leave 2–3 reps in the tank

Finish sets feeling like you could do a bit more.

✅ Increase weights slowly

Think small jumps — a few percent at a time — not big ego increases.

✅ Use the next session as the test

If you can train well again, you’re progressing properly.

Your body doesn’t need perfection to adapt.

It needs consistent exposure to training.

Chasing perfect form while ignoring the above is how people get sore, frustrated, and quit again after time off.

After focusing more on cardio over the last few weeks for my fitness test (video coming soon), it’s time to build the strength back up.

Now I’m back doing 4 weight sessions per week instead of 2–3, with cardio in between on alternating days, along with jiu jitsu.

While I was focusing more on cardio before the testing, I still kept at least 2 weight training sessions per week to maintain my strength and muscle.

Training is about constantly keeping all plates spinning (strength and cardio), so even if you focus on one aspect a little more, you keep the other ticking over.

Traditionally, when it comes to the gym, we see people get really good at weight training but do no cardio.

They might look in shape but get puffed walking up the stairs.

Or people who do lots of cardio with no weight training, and end up looking “skinny fat,” like a marathon runner with no muscle.

The goal should be to get good at both — building your cardio while gaining strength.

You need to train your cardio (both lower and higher heart rate zones), as well as build muscle through weight training, to be the fittest and healthiest version of yourself.

For clients who don’t have time to train more than 3 days per week, I’ll generally add some form of intervals into their weight training sessions.

Then I’ll encourage them to do some lower-intensity cardio outside the gym, whether that’s brisk walking between meetings, chasing their kids around, cycling, etc. any type of activity that gets their heart rate up (110–130 beats per minute).

Ever felt the need to eat just at business meetings or social occasions just because food is in front of you?

Even if it's not the healthiest option?

Picture this.

Trays full of white bread sandwiches

or

Baskets brimming with biscuits.

The temptation to overeat can be real.

But here's a thought.

You don't HAVE to eat.

Sometimes, the better choice for some is to skip it rather than struggle to moderate intake, especially with processed foods.

Have a coffee.

Have some water.

Focus on the meeting.

Then after the meeting or event you can fuel up with a nutritious high protein meal that supports your goals.

David genuinely believed his best physical years were behind him.

Not because he was lazy.

Not because he didn’t care.

But because a demanding job slowly squeezed the life out of his health.

Long hours.

High stress.

Inconsistent routines.

Before he knew it, staying in shape no longer felt realistic.

He tried the usual things.

Diet plans he could stick to for 3–4 weeks…

Gym kicks that fizzled out once work got hectic…

And that nagging thought in the back of his head:

“Maybe my metabolism is just too slow now.”

Then he did something most people don’t.

He asked for help.

We built something far simpler — and far more effective.

A way of training he actually enjoyed.

An approach to eating that fit real life.

A structure he could repeat even when work was busy.

Fast forward 12+ months…

David is over 15kg lighter.

Stronger.

More energised.

More confident.

And — this is the important part — no longer “trying” to stay in shape.

It’s just who he is now.

And here’s why I’m telling you this.

If you’ve ever thought:

• “I hate the gym”
• “I can’t stay consistent”
• “I’ve tried everything”
• “This is just what happens as you get older”

David thought that too.

He was wrong.

And chances are — you are as well.

Short on time but want jaw dropping results like this?

DM “READY” and we’ll figure out the smartest next step for your schedule and goals.

Why chasing a perfect sleep can cause more harm than good...