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EMCD Fitness Building muscle + Fat loss tips
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22/10/2026

Sorry but it had to be done. PS: I prefer your white girl playlist better. Maybe stick to that one 🫣❣️

In all seriousness though, there is evidence that suggests listening to music can improve training performance, perceived levels of exertion, focus and heaps of other things too.

Invest in some good headphones, spend some time creating a playlist that fires you up & get it on full whack before jumping into your heavy working sets.

For 1-1 Online Coaching Hit The Link In Bio To Apply!

21/10/2026

Small arms typically come from small ex*****on mistakes, make sure you’re not falling into this trap!

And if you have imbalances between your left and right sides be sure to include uni-lateral variations to ensure you even them out gradually over time!

For 1-1 Online Coaching Click The Link In Bio To Apply 🔗

19/10/2026

A successful gaining phase typically stems from doing a solid reverse dieting phase first. Here’s my top pieces of advice to ensure you nail it down 🎯

If you found this helpful be sure to drop a follow.

The Weekly Dump 📸 First week post prep done. Feels so weird to have regained so much more balance again. Honestly throug...
18/10/2026

The Weekly Dump 📸

First week post prep done.

Feels so weird to have regained so much more balance again. Honestly through I ain’t mad about it!

Just need to make sure that I continue to keep it tight though. Want to ensure I stay as lean as I can throughout this push up phase to maximise progress 📈

The shots from Stephen Black Photography have landed. Here’s a little sneak peek & some closing thoughts on prep 2026 af...
16/10/2026

The shots from Stephen Black Photography have landed. Here’s a little sneak peek & some closing thoughts on prep 2026 after taking some time to reflect on it 📸💭

One thing I’ve been guilty of in the past is becoming so focused on chasing the NEXT thing that I forget to take a step back & appreciate how far I’ve actually come.

This time around, I’ve changed that!

And you should too if you fall into that same trap 🫵🏽

Take a moment to reflect. Give yourself a pat on the back. Recognise the work you’ve put in & be proud of yourself for absolutely NAILING what you set out to do.

You don’t always need another goal, another target or another mountain to climb straight away. Sometimes you just need to appreciate the one you’ve already climbed 🤝🏽

Looking back, what an INSANE first competitive season it’s been.

🥈 2nd place in the NBFI Novice Bodybuilding category at my debut show. Going into this, I had zero expectations & genuinely thought I’d be placing dead last!

🏆 Then I threw myself into an untested federation at NABBA Cork & somehow managed to hold my own.

📸 Not one, but TWO photoshoots this year, documenting the results of months of hard work!

All whilst continuing to coach, run a thriving business & show up for my clients every single day.

I’m incredibly proud of what this first season has taught me, the experience I’ve gained & the memories I’ve made along the way. There’s so much to take from it, and I’m excited to see what the next chapter brings.

For now, the focus shifts back to TEAM EMCD🫡

My own prep is behind me, and my priority is making sure every single client brings their absolute BEST look possible to our EMCD group photoshoot this November.

Time to recharge the batteries, refuel properly, get back to building some muscle & finish out 2026 on a MAJOR high!

Extremely proud of what I’ve achieved, but knowing me, I’ll probably never be satisfied or settle for too long.

There’s just something so good about chasing progression! 🤌🏽

15/10/2026

How To Machine Lateral Raise Like A Pro 👊🏽

If there’s any exercise you’d like me to cover next be sure to drop it in the comments down below.

14/10/2026

Make Sure You Give Your Sets The Attention They Deserve!

Because remember building muscle is already a painstakingly slow process on a good day where everything is optimised, nevermind when you’re training like sh*t.

You train like ass, guess what…

Your results are going to be ass 🫣

For 1-1 Online Coaching Link In Bio To Apply 🔗

You’re never going to feel 100% ready 🧠Whether it’s committing to a weight loss journey, setting an ambitious goal, prep...
13/10/2026

You’re never going to feel 100% ready 🧠

Whether it’s committing to a weight loss journey, setting an ambitious goal, preparing for a photoshoot or stepping on stage for the first time.

There will always be a reason to wait.

You’ll tell yourself you need to lose a bit of weight first. You need more muscle. You need more confidence. You need more experience. You need to get everything else in your life in order before you commit…

But the reality is, you’re never going to have everything perfectly lined up. And you’re never going to eliminate every doubt before taking that first step.

Confidence comes from keeping promises to yourself. Not from waiting until you feel ready 🧩

Some of the biggest changes I’ve made to my physique, my mindset and my life have come from committing to something before I felt fully prepared, throwing myself in at the deep end and figuring things out along the way.

You learn. You adapt. You make mistakes. You get better.

But none of that happens standing on the sidelines, waiting for the perfect time.

So whatever it is you’ve been putting off, stop overthinking it.

Set the goal. Make the commitment. Put yourself in a position where you have no choice but to show up and get to work.

You might surprise yourself with what you’re actually capable of when you finally get out of your own way 📍

Shots from the Team Ignite Shoot back in August with Darragh Mac Namara | Online Coach 🇮🇪 & Donovan Mortell | Professional Photographer 📸

12/10/2026

Don’t Compare Your Journey To Somebody Else’s…

There’s 101 ways to skin a cat. What works for you may not work for somebody else & visa versa…

Have zero expectations going into your dieting phase, be willing to do whatever is required & you will be in a much better position to get serious results.

For 1-1 Online Coaching Click The Link In Bio / DM “Results” To Apply

11/10/2026

Of The Best Things You Can Do To Improve Your Strength & Performance In The Gym.

Feel like this is one of the most over-looked things whilst in a surplus & you don’t really understand the importance of it until you’re in the pits off a diet running on fumes.

If you nail this year-round you will definitely get a hell of a lot more out of your gym sessions.

Give it a go moving forward!

For 1-1 Online Coaching Click The Link In Bio / DM “Results” To Apply

VIDEO #3

I’m Getting Leaner Now So Should My Training Change?

Honestly, here’s my thoughts…

The less tweaks & changes you can get away without making, the greater the likelihood of you retaining the muscle mass you’ve spent months building.

Unless you’re tweaking things for these reasons, I wouldn’t change too much at all!

For 1-1 Online Coaching Click The Link In Bio / DM “Results” To Apply

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