Precision Personal Training, Unit 9 MG Business Park, Tuam, Galway Road, Tuam (2026)

Photos from Precision Personal Training's post

27/08/2026

When working with Glenn Carroll he always used to say “Train Ugly Look Sexy”

If your goal is building muscle, losing fat and want to look and feel better, you will be pulling ugly faces that’s the aim of the game 😆

Building muscle isn’t always about making every rep look effortless.

It’s about training with enough intensity that the final few reps are slow, uncomfortable and genuinely challenging while still maintaining good technique.

When you train close to muscular failure, you create the mechanical tension needed to give your body a reason to adapt, recover and build new muscle.

That doesn’t mean throwing form out the window or lifting recklessly.

It means:

Choosing a challenging weight
Controlling every rep
Training through discomfort
Finishing your sets close to failure
Progressively getting stronger over time

If you constantly finish a set knowing you could have completed another five or six reps, you’re probably leaving results behind.

Train hard. Train with intent.

Start asking yourself “how many reps do I have left in the tank” if it’s 2-3 reps and the set slows towards the end you’re good ✅

If it was 5+ and you feel pretty okay after it, up the weight a touch more and ask yourself the same after that set.

22/08/2026

Stephen lost 10 and a half kilos with me but the funny thing is, he genuinely didn’t think he had 10 kilos to lose

And the way we got there was actually very straightforward.

He trained four days per week, we focused on getting stronger across the board, kept his food structured and kept his daily steps up.

And this is the important bit

We didn’t even add cardio until the final four weeks.

So for the majority of this transformation, it wasn’t endless cardio, it wasn’t starving himself it was just consistently doing the basics really well.

But the biggest win isn’t actually the 10.5kg.

It’s where he is now.

He’s lean, he’s stronger, he’s built brilliant habits, and now can actually stop dieting and spend a long period focused on building muscle.

Get lean enough that you’re happy with the starting point

Then stop chasing weight loss and go build something.

Stephen’s diet is done.
He can now spend time in a surplus getting stronger 😎

15/08/2026

10.5kg down 78kg ➡️ 67.5kg.

One thing Stephen kept saying throughout the process was:

“I genuinely didn’t realise I had 10kg to lose.” 😂

And I think that’s what surprised him most.

It wasn’t until the weight started coming off, his shape started changing and the progress photos started stacking up that he realised just how much his physique could change.

But this wasn’t done through endless cardio or living in the gym.

Stephen followed a 4-day training split, focused on progressing his lifts and getting stronger across the board.

For the majority of the diet, the formula was pretty simple:

Food. Steps. Training. Consistency.

We only introduced dedicated cardio for the final 4-week push when we wanted to tighten things up and finish the job.

The biggest win for me, though, isn’t just the 10.5kg.

It’s the habits Stephen has built along the way.

He understands his nutrition better.
His training has progressed.
He’s stronger.
He’s leaner.
And he now has a structure he can actually maintain.

Most importantly, we’ve put him in a brilliant position for the next phase.

The goal was never to diet forever.

It was to get lean, build a strong foundation, then earn the opportunity to spend a long period building muscle without piling unnecessary body fat back on.

And that’s exactly where Stephen is now.

The diet is finished.

Now he starts to build.

No need for another aggressive dieting phase anytime soon just months of training hard, eating to perform and adding quality muscle tissue to an already completely transformed physique.

Absolutely savage work, Stephen 👏

Here’s what he had to say

“Serious service provided by Kyle at Precision PT. Having tried dieting in the past by myself and not seeing the results the accountability set out in coaching was exactly what I needed. The programme is designed around personal needs like work and general life making it super flexible to follow. Kyle was also quick to answer any questions that cropped up around nutrition and weight lifting. An absolute gent and couldn’t recommend high enough.”

14/08/2026

If RDLs always light up your lower back, check these two things ✅

1️⃣ Stop shifting all your weight into your heels.

You still want to push your hips back, but keep your whole foot heavy. Maintain pressure through your heel, big toe and little toe throughout the rep.

2️⃣ Stop flaring your ribs.

When your ribs lift, you’ll often overarch through your lower back. Before you hinge, breathe out slowly like you’re blowing through a straw, stack your ribs over your pelvis and brace your trunk.

The cue:

Heavy feet. Ribs stacked. Then hinge.

Your lower back will still contribute that’s normal. But if it’s taking over completely, reduce the weight, control your range and try these two changes on your next set.

10/08/2026

Thank you FIONN GREANEY | PT & ONLINE COACH 🚀 Emma Finnegan for inviting us to present again The Warehouse Gym Academy Galway

Excellent group with bright futures ahead with their personal training careers💪🏼

In person coaches are needed now more than ever and it’s great to see such passion coming from a group wanting to do well & learn as much as they can!

If you’re considering a career in fitness give the guys a message with any questions getting started 😎

31/07/2026

Back in next week with .pt going over some notes to try give the students practical take homes to further their careers and be successful 🤝

If I had to start over as a personal trainer tomorrow, this is exactly what I’d do.

Not because it’s glamorous.

Because it works.

I’d get a job in a commercial or private gym.
I’d spend as much time on the gym floor as possible.
I’d learn how to train myself and get results.
I’d learn people’s names.
I’d say hello to everyone.
I’d teach classes.
I’d ask questions.
I’d make mistakes.
I’d keep showing up.

The hardest part is becoming someone people know, like and trust.

Nobody buys coaching from a stranger.

They buy into someone who consistently shows up, genuinely cares, and earns their confidence over time. Through upskilling and learning to improve their service.

I’ve been coaching for seven years now.

I’ve seen trainers build incredible careers, and I’ve seen others quit before they ever gave themselves a real chance.

The difference usually isn’t knowledge.

It’s consistency.

This industry will test your patience. It’ll stretch your confidence. There’ll be early mornings, late evenings, quiet weeks, and moments where you question whether it’s worth it.

But if you’re willing to embrace that process, the rewards go far beyond money.

You get to change lives.
You meet incredible people.
You build relationships that last years.
And you create a career you’re genuinely excited to wake up for.

Even now, after seven years, getting into the gym at 6 a.m. and leaving after the last client at 8:30 p.m. still feels like a privilege.

If you’re thinking about becoming a PT, don’t wait until you feel ready.

Start.

Fionn & Emma teach an excellent course in Oranmore and I’ve seen some excellent PTs come through there shout out to the brilliant .c_pt 💪🏼

31/07/2026

The clearer your goal is, the easier it becomes to build the system around it.

Most people say things like:
“I want to get fitter.”
“I want to lose weight.”
“I want to feel better.”
“I want to be healthier.”

But the problem is, those goals are good but just too vague.

And vague goals lead to vague action.

When the goal becomes specific, the next steps become much easier to see.

If you want to lose body fat, you probably need structure around training, nutrition, steps, sleep, and accountability.

If you want to get stronger, you need progressive training, recovery, food, and time.

If you want more energy, you need to look at sleep, stress, movement, food quality, and daily habits.

The goal gives you direction.
The system gives you the route.
Consistency is what gets you there.
So don’t just say you want change.
Get clear on what you actually want.

Then build the system that makes it more likely to happen.

27/07/2026

You can’t diet on the same calories forever.

It’s one of the most frustrating parts of fat loss, but it’s completely normal.

As you lose weight, your body requires less energy to function. You’re carrying around less body mass, and on top of that, your body often becomes more efficient with movement. This is called metabolic adaptation.

At the end of the day, fat loss still comes down to one thing:

A calorie deficit.

There are only two ways to create that deficit:
• Burn more calories.
• Eat fewer calories.

Personally, I’m a foodie.

If I can keep more food in my diet by increasing my activity instead of cutting calories again, that’s the route I’ll take.

Since January, I’ve gone from 98 kg to 85.5 kg.

One thing I did intentionally was keep my daily steps relatively low at the start of the diet, around 8,000 per day. That gave me room to gradually increase them as progress slowed.

Over the months, I built them up to around 15,000 steps a day, creating a larger calorie deficit while keeping my food at roughly 2,500 calories.

That meant I could continue making progress without constantly taking food away.

Is this the right strategy for everyone?

No.

If you work in an office, spend most of your day sitting, or simply don’t have the time to add thousands of extra steps, you may need to create the deficit by reducing calorie intake instead.

The lesson isn’t that one method is better than the other.

The lesson is to have a plan.

Don’t slash your calories unnecessarily on day one. Leave yourself tools you can use later when progress naturally slows.

Fat loss isn’t about finding a magic trick. It’s about understanding how your body adapts and making smart adjustments along the way.

23/07/2026

Full podcast episode on this topic Precision PT Podcast on Spotify & YouTube! Episode #40
Getting in shape vs staying in shape!

One of the big topics was my approach to nutrition. When you pursue fat loss one question you have to ask yourself is how am I going to do so? Meal plan? Flexible dieting?

3 questions I would ask you if you were my client ➡️

What do you value the most right now?
For me, freedom with decision making.
I don’t want to eat the same thing day in day out.
I want structure and routine yes
but I’m also human.
If there’s a day work is hectic and I’m stressed i don’t want to cook and I can go to supermacs and get a grilled chicken breast sandwich with 3 tenders, guess what I’m doing it😂

What can you sustain forever?
I didn’t just want to get lean.

I wanted to stay lean.

I wanted to enjoy meals out without guilt.
I wanted to cook with my girlfriend.
I wanted to know how to adjust my nutrition when life changed.
I wanted to go on holiday without feeling like I’d “fallen off track.”

That’s what flexible dieting gave me.

It taught me how food actually works.

Not just what to eat, but why.

Once you understand calories, protein and portion sizes, you’re no longer dependent on someone handing you a meal plan every Monday.

You have the confidence to make decisions for yourself.

For some people, meal plans are exactly what’s needed.

For others, learning the principles behind nutrition creates a level of freedom they’ll keep for life.

The goal was never to follow a meal plan forever.

The goal was always to build habits and knowledge that meant I didn’t need one anymore.

What do you enjoy the most about food?

The best diet in the world is useless if you hate every day of it.

One of the biggest reasons flexible dieting worked for me was that it allowed me to keep doing the things I enjoyed.

Cooking together.
Trying new recipes.
Eating meals that actually tasted good.

The more you enjoy the process, the less willpower you need to stick with it.

20/07/2026

One bad weekend rarely ruins your progress.

What usually does is the story you tell yourself afterwards.

I’ve seen it countless times.

Someone has a wedding, a bank holiday, a weekend away, or a few drinks with friends.

Monday arrives and they convince themselves they’ve “fallen off.”

So they either:
• Give up for the week.
• Punish themselves with hours of cardio.
• Eat as little as possible.
• Wait until “next Monday” to start again.

The weekend wasn’t the problem.

The response was.

The same principle applies outside of fitness.

One bad meeting doesn’t define your career.
One poor sales month doesn’t define your business.
One mistake doesn’t erase years of good work.

High performers aren’t people who never slip up.

They’re people who reset quickly.

Consistency isn’t about perfection.
It’s about shortening the gap between falling off and getting back on.

That’s a skill worth developing—in the gym, in business, and in life.

What’s one habit that’s helped you reset quickly when things don’t go to plan?

Precision Personal Training

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