Shaun Dolan PT

Chocolate “Protein brownie” 🍫

Simple, tastes great & quick to make

It does have a slight cake texture and makes a great snack for only 155cals per slice

Ingredients:
2 Bananas (mashed)
1 Egg
1 Scoop of chocolate whey protein (30-35g)
15g of cocoa powder
15g of chocolate chips
5g of Self raising flour
5g of baking powder
50ml of Milk

Mash your banana till (mostly smooth), mix in your other ingredients (don’t over do it) and pour in to a cake tin or glass tub.

Pre heat your air fryer @ 180° for 3-5 mins

Bake mix @ 180° for 15 mins

Store in an airtight container with kitchen roll underneath & enjoy!

Simple, Repeatable and It makes hitting my protein target easy!

I buy these staples almost every week to fuel training, build muscle and stay lean (most of the time 👀)

The best part? You don’t need to change much just the flavours, seasonings or recipe and you more set

Don’t over complicate it

Save this for your next food shop & change your staples 🙌🏻

Don’t know how to structure your sessions?

This works every time as long as you manage your volume and rest days

You can use this for

Full body splits
Upper / Lower / Full
Push / Pull / Legs / Full

Or any split with a full day

Accessorys stay last with your main focus higher in the session

Save this and build your own sessions 🙌🏻

Scrambled eggs on toast 😍

Easy, repetatable & you could prep it

For those needing less cals:

Half the cottage cheese or use one bit of toast

Have you tried cottage cheese with your eggs before?

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GIVEAWAY WINNER

Huge congrats to and 🥳

I’ll give you both a message very soon to go over the next steps.

Thanks to everyone who entered and shared.

Even if you didn’t win

Dm me ‘FWD’ and I can help you get started in the new year anyway 💪🏼

🚨FWD COACHING GIVEAWAY🚨

Average has never been the goal.

This giveaway is for people who work busy hours but still want structure, discipline, real progress and results in the gym to start the new year!

Two winners

1 x 6 Weeks 1-1 Coaching
1 x 6 Weeks Online Coaching

How to enter:
1. Follow this page
2. Tag one person you train with or want to win with
3. Share this post or my last video to your story

Winners announced 6pm on the 5th of January!

Open to new or returning clients!

Good Luck!

It’s the holidays 🎄

Social plans are in full swing and enjoy it with your friends and family.

As long as you have a good foundation to fall back on between those days, you’re golden.

It’s a good time to deload (lighter or less volume) the week between Christmas & new year and back to it in January.

Don’t guilt trip yourself, be sensible around your plans.

Drink plenty of water, focus on your protein & keep moving forward 🎄

Want to start strong in 2026?

Book in for January 5th and receive FREE ONLINE COACHING until your start date

Why wait?

Comment FWD or DM “Start” to secure your spot

Consistency starts on the plate

What food you choose to put in your body each day is important

For recovery, growth and energy

Whether you’re cutting or bulking

Build solid habits on the plate and the results will follow

This has been my food recently & I never run out of things to have

I have a quick ‘nutrition start up guide’ to help you build these habits to boost your results, DM me “NUTRITION”

4 steps

Simple & effective systems in place

To build strength, performance and improve overall fitness

Every sessions pushes the team

And I’m proud of the results they achieved on the first intake

Shoutout to my client Iswat for smashing her first timed 10k at Bellahouston park on Sunday 🚀

Proud of the work she put in over the last few weeks with training and running. It was class to go support her on the day!

Definitely just the beginning, Using this as motivation to push further and faster on her next ones.

Keep smashing it and pushing forward Iswat!

Always a great event set up with even though it was Baltic…

But what a cold and icy day ❄️

A plan creates success

It gives you direction, progress and a way to measure it

Whether your goal is to get stronger, faster or look better

Having structure matters

Map out your phases. Set clear goals or keep winging it and wondering why progress is stalling

Are you following a plan?