08/12/2025
Over the past few months I have been dealing with a situation that has been extremely difficult both personally and professionally. Earlier this year, I was notified that a routine anti-doping test returned an adverse finding showing trace amounts of a metabolite. This came as a complete shock. I have never used performance enhancing substances and it is something I never thought I would face as an athlete or coach.
I worked with specialists and tested the supplements I still had access to. Because I had recently moved country, I no longer had access to most of the supplements that I had been using. The limited number of supplements I could test did not match the finding.
Specialists said the most likely explanations were contamination or possible interference from medical products I use for type 1 diabetes, for which I hold a TUE. These were considered scientifically plausible by numerous experts in this field, but proving them in a hearing requires an extremely high level of evidence. Even with expert support, the chances of success were very low and the process would involve months of complex legal and scientific work.
Because of this, I have decided to accept a three year sanction. This reflects the realities of time, cost and uncertainty when no definitive source can be proven. During this period away from competition I will continue my own research to try to identify a clear cause and make sure something like this doesn’t happen again.
I stepped back from social media to process everything properly and to make sure whatever I did next was done with integrity. Although this means stepping away from competition for now, it does not change my purpose. Coaching gave me meaning when everything felt taken off the table, and it remains the work I care deeply about.
Thank you to my friends, family, clients and everyone who supported me. It has been difficult to accept, but I believe in facing things head on, and that is what I am doing now.
Eoin
27/10/2025
“Healthy” isn’t a fat-loss strategy.
Energy balance is.
You can eat well, but the stubborn bellyfat still remains.
People underestimate “healthy” calories by huge margins, which is why nothing changes.
The likes of olive oil, nuts and smoothies are packed with nutrients... but also packed with calories.
One simple approach that I've seen work incredibly well time after time is the 3x3 method.
It's as simple as this:
1. Select 3 meals that you actually enjoy for breakfast, lunch and dinner.
2. Tweak those 9 meals so each is nutrient dense, and meets roughly 1/3 of your daily calorie goal.
3. Repeat them for at least 80% of your meals.
When you do this, you don’t need to track every bite.
You already know your meals hit your targets.
It keeps variety, removes guesswork, and makes fat loss automatic.
If you want help setting this up, comment or message me “3x3.”
I’ll send you the full framework.
Health is a foundation.
Fat loss is arithmetic.
When the numbers align, the body follows.
24/10/2025
The Strongest People Aren’t Training Harder. They’re Recovering Better.
Everyone wants a new program.
Few want better sleep.
The truth is, progress comes from recovery, not more reps.
Training is the spark.
Recovery builds the fire.
Athletes who sleep seven hours consistently perform better across every key performance metric; strength, reaction time, mood, hormone balance.
Data from Frontiers in Physiology showed that sleep restriction cut strength by nearly 20% in just four weeks.
Eat well.
Move frequently.
Sleep enough.
That’s how your next PR happens.
More effort doesn’t fix fatigue.
23/10/2025
You Don’t Need More Exercises. You Need More Intention.
Switching programs every few weeks isn’t variety.
It’s avoidance.
Your body builds what you repeat.
Change the plan too often, and it never learns.
You stay busy, not better.
The strongest people I’ve coached don’t do endless movements.
They repeat the same core lifts until they’re technically perfect.
Then they add small adjustments that build precision, not confusion.
Research in the Journal of Strength and Conditioning Research showed that consistent exercise selection outperformed random variation for both strength and muscle gains.
Mastery beats novelty.
Pick a handful of movements.
Track them.
Progress them.
Everything else is decoration.
Consistency creates results that chaos never will.
if you want help picking the best staple exercises for you, message me "plan" and I'd be happy to show you exactly what that looks like.
22/10/2025
Confusing Sweat With Progress
Most people still chase exhaustion.
They finish a workout drenched and call it progress.
It’s not.
Sweat is a cooling mechanism, not a growth signal.
It measures heat, not adaptation.
The same goes for DOMS(delayed onset muscle soreness).
That’s why high performers burn out instead of getting stronger.
They keep mistaking fatigue for success.
A meta-analysis in Sports Medicine found no link between perceived effort and muscle growth when total work volume was matched.
Hard isn’t always productive.
Smart always is.
Progress looks like load going up.
Objectives metrics improving, inside the gym and out.
Sleep improving.
Recovery speeding up.
That’s what real progress feels like, stable energy and measurable strength.
If your workout leaves you wrecked, but your not seeing objective metrics change, you trained your ego, not your body.
21/10/2025
Lifting heavy doesn’t hurt your back. Weakness does.
Avoiding load doesn’t protect you.
It removes the one thing that keeps your body resilient.. strength.
Back pain is rarely caused by lifting.
It’s caused by not lifting enough, not often enough, and not well enough.
The spine thrives on tension.
It needs to be challenged, not sheltered.
A study from The Lancet followed over 3,000 adults with chronic low-back pain.
Those who engaged in progressive resistance training improved function and reduced pain more than those who relied on stretching or rest.
Movement fixed what rest couldn’t.
Start simple.
Learn how to hinge.
Control the descent.
Add weight gradually.
Let your body adapt.
Strength is the most reliable insurance you can build for your joints, back, and long-term health.
The risk isn’t lifting heavy.
It’s staying fragile.
If you want to find out how to do this for you and your body specifically, pop me a message with the word "strong" and I'll explain exactly what that looks like.
20/10/2025
“I don’t have time.”
That line comes up in nearly every consult.
It’s never true.
It’s a structure problem.
When work fills your calendar, training becomes optional.
Optional things lose.
Every time.
I’ve coached people working seventy hour weeks who train four times a week without fail.
Not because they have more willpower.
Because they treat training like a meeting that can’t be moved.
Time expands when it’s scheduled with purpose.
Four short blocks of twenty minutes can outperform a scattered ninety-minute session.
It’s what you plan that happens.
Everything else is noise.
Research from the Journal of Applied Physiology showed that brief, focused training sessions performed consistently improved strength and body composition as effectively as longer ones.
It’s not about duration.
It’s about commitment and precision.
If it’s on your calendar, it’s real.
If it’s not, it’s just a wish.
