What to carefully consider, analyse and evaluate ahead of committing to an extreme goal, and your coaches roll, once it’s achieved.
1. Why? What’s your driving force, motivation, reasoning to take on such an extreme challenge? Who are you doing this for? What do you hope to achieve by completing this type of process, and after completion? Would a less intense approach suffice and suit you better? Keep questioning yourself, until you have no more answer’s.
2. Mentality & head space. Many markers contribute, and heavily impact, your headspace and mindset. Sleep, stress & energy should all be at a suitable and satisfactory level before commencing an extreme phase of dieting & training.
3. Your current relationship with food and training. If you’re not content and enjoying these two now, you will definitely struggle going forward.
4. Is your body physically ready and developed enough to pursue a far more extreme condition, for aesthetic or performance based purposes? Like any process of progression, you need to spend time at foundation level and intermediate level before progressing – have you served your time and mastered these two?
5. Have you factored in the cost? Coaching, weekly/monthly food, gym membership, supplementation… For photoshoots, add location, photographer, tan, waxing, make-up, clothing etc etc. These all add up. Quickly.
6. Have you factored in the required time scale and the (possible) degree of restriction to socialising associated with your desired goal?
7. A POA once you achieve your goal. Unfortunately more times than not, the aftermath of “end line” goals, is not good. In my humble opinion, the onus and responsibility lies with the coach. End-result-goals carry a lot of emotion. These emotions, unless catered for, and reacted to, appropriately can have detrimental impacts. Binge eating in direct reaction to completion can lead to self esteem and body composition/conditioning issues. The after affects can also include psychological issues: a feeling of being lost, a lack of direction and purpose, a negative relationship with food & calorie consumption. A superior coach will have discussed a post-goal plan with you.
Your coach has a pivotal role to play from the outset and throughout your entire journey. They need to also give serious consideration to all the factors discussed above, with particular attention to the final point. No person should reach the end line of any goal and then feel lost, as though they’re left in the dark, with no direction where to go or what to do next. Your coach should acknowledge this from the beginning by enforcing a minimum of 2-4 weeks further coaching to ensure you safely and successfully return to a suitable, healthy and happy state of mind and body.
Stay safe! โค๏ธ๐Ÿ–ค


For those in the process of, or considering, an extreme physical goal. Note: the following is ๐’๐’๐’• ๐’‚๐’‘๐’‘๐’๐’Š๐’„๐’‚๐’ƒ๐’๐’† to most common, regular health and fitness related goals. Education and experience improves each day in our industry and there are many, many ways to skin a cat – this article focuses solely on the extreme.
In order to grow, to make real significant change in size and stature, in order to dramatically progress and transform your physique and add notable increased muscle mass, you ๐˜„๐—ถ๐—น๐—น have to spend significant time (likely to be far more than you think) eating – possibly eating more than you’ve ever desired. From experience, as both perspective’s of coach and client, you will gain body fat here and will feel a little out of shape.
In contrast, aiming to get extremely lean, you ๐˜„๐—ถ๐—น๐—น at times be required to complete extended periods of far lower calorie intake. It’s likely also, you will, like most, require cardiovascular training, and significant amount’s of it. Hunger and cravings will present. A decent coach should be able to direct you accordingly here and avoid at all cost’s, but, they can and in later stages of an extreme process, usually do crop up!
For either process, your dieting will impact, and likely disrupt, your life, personally and socially. Your goal and target must take high priority, often rising very close to the top of your priority list. Your circle of family and friend’s may well not accept, understand or support your action’s – this can lead to conflict. Again, appropriate coaching here is ๐˜ƒ๐—ถ๐˜๐—ฎ๐—น. Being selfish at times is the reality of pursuing such a goal. You’ll need to pay specific attention to recovery and sleep in both processes.
We must reiterate that the above applies to extreme dieting and training ๐—ผ๐—ป๐—น๐˜†. It is absolutely not applicable to most, but we feel it’s very worthy of publishing to promote the honest requirement’s that extreme physique transformation demands’. You need to accept and get comfortable with all the above if you’re considering making this extreme level of transformation. If you think its easy or that it can be achieved, shorterm, you’re either delusional or have been strongly misinformed. (PT. 2 Tomorrow)
Stay safe! โค๏ธ๐Ÿ–ค


When performing an exercise, a key area of the entire movement, is the initiation, in it’s most simplistic term, what move’s first. The correct initiation of the exercise will determine and control how the rest of the movement look’s and feel’s.
Every exercise has an initiation. Become aware about what move’s first, before moving at all. This information can potentially completely transform how an exercise feel’s.
Once you’re confident in your initiation of an exercise, how you set yourself up and set the exercise itself up, the next stage is to safely and confidently perform the prescribed exercise through your controlled range of movement (ROM) feeling the desired stimulus in your targeted muscles.
The entire process of completing a specific movement or exercise, must be designed around you – your experience, your level of control and your ability to complete it. Adapting an approach that “the bar must touch your chest” for your bench press, or that “ass to grass” for your squat produces optimal result’s is nonsense.
The movement of the barbell, plates, dumbbells, kettlebells, cables… Arms, legs and hips go where you can control, and nowhere else. They should never move, outside of your control, ever.
Question everything. Can I move it, safely and confidently? Can I control it? Can I contract the target muscle and can I feel it?
Stay safe! โค๏ธ๐Ÿ–ค


A very important component and principle that contributes greatly to muscle growth and development (hypertrophy) is mind to muscle connection.

This process is the action of bringing attentional focus to the “working muscle” and/or “targeted muscle group”. There are two different types of attentional focus:

The first type is Internal Attentional Focus, which is the action of directing all of your attention to the muscle you want to target, develop and grow when you perform an exercise. Fully engaging your targeted muscles is key. IAF means less focus on flying through your reps and far more focus on feeling the tension and the engagement, the contraction of your targeted muscle. Controlling your muscle’s promotes efficiency. Concentration and visualisation goes along way here. Lastly, if you’re trying to isolate a specific muscle, find ways to eliminate the secondary muscles from being recruited by analysing your grip, stance and/or technique.

The second type is External Attentional Focus, which is focusing on something outside of your body that is motivating, not the muscle being worked. EAF is often implemented if the goal is orientated specifically around strength or power (e.g. 1 Rep Max) rather than for aesthetic purposes.

It is both important and advised to manipulate both variables! ๐Ÿ’ช๐Ÿ‹๏ธโ€โ™‚๏ธ Regardless if your pulling, pushing, lifting, squatting, thrusting, etc, you need to ensure you’re feeling the exercise physically and mentally. A suitable warm-up circuit will contribute greatly to a successful mind-muscle connection later in your workout also and so its vitally important to pre-activate your muscles correctly before you workout (another day’s article!)

Stay safe! โค๏ธ๐Ÿ–ค

#jlynchpt #jlynchptcentre


I’m not claiming to be the greatest coach but I do pride myself and my team on our indept understanding of coaching, our approach to helping others and our ability to achieve the very best for, and with, our clients. With an open-minded approach, we promote the fundamental’s and practice the basic’s. Considering a person’s situation, acknowledging their limit’s and initial boundaries, placing ourselves in their shoe’s, providing suitable solution’s for them, encouraging them, supporting them and unlocking their potential, (often of which they can’t identify themselves,) enhancing their lives’.

Expertise only comes with experience. Expertise is developed as a result of hour’s, week’s, month’s and year’s of repetition and continuous progression. Your reputation must be earned, it’s not a given. Nobody (long-term) remembers or recommends those who know a lot. They remember those who make a positive impact with what they do know.

As a team, our care for others is embedded deep within us. We understand, respect and appreciate the privilege that is a person trusting us and confiding in us. We often see more in them then they do themselves. We work very hard and we take immense pride in our profession and reputation.

Stay safe! โค๏ธ๐Ÿ–ค

#jlynchpt #jlynchptcentre


Not all progress can be shared and portrayed visually on social media. Visual progress most often get’s the most attention and applause which is understandable, but equally a great shame because progress is achieved in many forms through many different means for many different people.

Recognition of effort and achievement is often overlooked and discounted just because it can’t be seen and isn’t portrayed by an attention grabbing image of comparison. Furthermore, progress and achievement that cannot be physically seen are equally as relevant, as personal, as impressive and unquestionably as important as any and we need to be mindful, to be present, to be aware, and to be actively supporting those around us pursuing and progressing with their own personal goals, also.

Perspective plays a vital role here. We need to slightly switch our perspective from solely applauding the “amount of change/progress” made to recognising and applauding the “amount of effort” put in consistently during the process and the bravery and courage it takes just, solely, to begin! For all the attention, recognition and applause we dish out for physical transformation and physical progress, imagine the positive impact the same levels of support and recognition would have on people battling through and working on the folllwing:

Guilt-free eating

Caring less about the opinions of others

Feeling less intimidated in public

Adapting to change in routine

Personal relationship issues

Returning to work/exercise while grieving

Improving and gaining confidence

Improving and gaining strength

Guilt-free socialising (Covid permitting! ๐Ÿคช)


Accepting and understanding any figure on the scales

Parenting for the first time (or 2nd, or 3rd…)

Beginning councilling/opening up to someone

Holding yourself accountable

Seeking help for any type of issue

A nugget of encouragement and support mid process is far more impactful than that received after one is complete. Remember that. ๐Ÿค˜๐Ÿ’ฏ

Stay safe โค๐Ÿ–ค

#jlynchpt #jlynchptcentre


Einstein said “Insanity is doing the same thing over and over again and expecting different results.” For many, this accurately describes the annual merry-go-round experience of setting NY’s resolutions in early January but ultimately losing momentum and interest by the middle of February as your efforts dwindle and rapidly fade away.

January is commonly oozing with enthusiasm, it’s wall to wall “positive vibes” and “fresh starts” on social media and the “New Year, New Me” brigade are in full swing ๐Ÿ™ˆ Motivation is high, and although all the above play their part and provide encouragement to some, why is it that every single year, by middle-late February efforts dwindle, we fall into a disheartening mindset, goals are abandoned and the annual cycle just repeats itself, again and again.

Maybe it’s because your approach and mentality are initially incorrect. Maybe your perspective is skewed. Perhaps a shift in focus and reshuffling your priorities can help. Here’s what I’d advise and suggest:

1. Forget perfection – it doesn’t exist. You cannot be perfect but you can be perfectly consistent. ANY goal is within your reach and abilities if you’re consistent. Don’t allow the impossible chase of perfection to interfere with your consistent effort. Consistency > Perfection.

2. Momentum has a much longer shelf life than motivation. You can become de-motivated just as quick as you can become motivated – it’s completely unreliable, long-term. Momentum attracts progress, but it must be earned. Momentum > Motivation.

3. Over thinking always delays starting. “Doing” is hugely productive. Thinking about, and planning what to do is massively unproductive, in comparison. By doing nothing, by not starting, you’ve failed. Just begin because as soon as you do, you propel from nothing to a work in progress. Action > Overthinking.

Often the most straight forward and simplistic tweaks can develop into the most monumental, effective strides forward. May 2021 be the year that you break the frustrating cycle of repetitive goal setting and reach and exceed your full potential. ๐Ÿค˜

Stay safe! โค๐Ÿ–ค



Strangely, as I publish this article today, the emotions I experienced and felt announcing my new business and sharing my vision with the world, three years ago, are also present once again. Nervous. Anxious. Stressed. Fear of the the unknown. Uncertainty. At times, I’ve struggled to accept the current climate and it’s drastic negative impact on our business. At times, even just for the length of a random thought, I’ve dreaded today. The enormous highs and powerful bursts of positivity, pride, delight and celebration overshadowed by an intense gloom, deflation and nervousness.

However, I also write today with an imensely overwhelming feeling of gratitude and good fortune. I’d have no shyness in stating that I’ve worked diligently and extremely hard over the past 3.5 years to build what I have today, but a person can work hard and be unlucky, be given no opportunity. Hard work and dedication is a primary ingredient in any recipe for achievement but without luck or good fortune it cannot guarantee you success. I’m proud of the part I’ve played but I’m forever indebted to the people and opportunities I’ve been blessed with.

The people. Be it starting a business, completing a degree, winning a championship, raising a child, beating an addiction, it absolutey does not matter what the goal is – what all these examples have in common is that they all heavily rely on a strong and reliable support system to be achieved. The people around you are fundamentally vital to achieveing anything. Our business and my progress, to date, is no different.

To Mark, Ali, Keelan + Colin, you all know I hold you in the highest regard. You all individually personify what a genuine, kind, hard working person should be. Collectively you are the back bone of this great little business. Thank you! โค๏ธ๐Ÿ–ค To my Mum, Dad & Katie. There is no business and no 3 year anniversary without you. I’ll continue to work as hard as I can to repay you for a lifetime of love and support. Thank you. โค๏ธ๐Ÿ–ค To our friends, families, clients and colleagues. To our online friends and followers and to everyone who’s ever even just said “Hello!” Thank you! โค๏ธ๐Ÿ–ค

If the next three bring even a fraction of joy, fullfillment and friendship that the last three have brought, I cannot wait to be a part of it!

A heartfelt Thank You to one and all! โค๏ธ๐Ÿ–ค We can’t wait to see you all very soon!

Mind yourselves, mind each other!

Stay safe!



– Lockdown is not a weight loss competition

– Lockdown is not a productivity competition

– Movement is vitally important. Don’t stress over gym closures or gym equipment, or lack of. You need ZERO equipment to squat, lunge, walk, run and jump. Keep moving.

– Social media is great. It’s also an absolute curse at times. If you need a break, take it. Delete some apps for a week, two weeks. Don’t worry, it’ll still be there when you login again and guess what, you’ll miss out on absolutely NOTHING.

– Communication and social interaction is our most under-utilised, under-appreciated ability as human beings.

– A text is great. But to check in with somebody effectively, ring or video-call to communicate.

– I’ve never taken who and what I have in my life for granted, ever. But I never realised how much I relied on them.

– Downtime and rest is OK. It can actually take some getting used to for some, but it’s not a negative if you slow down a little during this pandemic.

– Some individuals are excellent at being productive, sharing content and lifting spirits amidst this pamdemic. Encourage them, applaud them and interact with them.

– Others, with the best intentions, and through no fault of their own have reacted differently and have been quieter than usual possibly, a little lost at times and anxious. Be patient, understanding and supportive with them. They’re trying and doing what they can, just as much as everyone else.

– If you won the lotto in the morning, you could do close to nothing with your cash, if you could even collect it in the first place! Your health matters. It matters above all else. No money or possessions come close.

Mind yourselves, mind each other.
Stay safe! โค๏ธ๐Ÿ–ค


This is completely new territory for some, including myself, and can take time to adapt to. Be patient and allow yourself time to implement the relevant changes to your usual routine. Here’s what I’ve found helpful:

  1. Organisation and structure. If you have a regular routine, aim to follow it as best you can. Rise at the same time, shower and grab a nice coffee. Productivity is the aim of the game here. Usual/normal eating patterns and nutrition habits are highly encouraged. Avoid convenience food by prepping/cooking meals regularly, just like before. STAY HYDRTAED. And stay occupied and entertained also to avoid emotional eating. ๐Ÿด๐Ÿง 
  2. Scheduling is important. Pencil in regular breaks based on your usual working day. Take the same approach for finishing times. If you usually finish at 5pm, then working from home finishes at 5pm and you log off till tomorrow. Fill your evenings with exercise, Netflix, reading and catching up with family and friends. Side-note: Choose one reliable media/source of information that you trust and avoid the rest. ๐Ÿ’ฏ
  3. Get enough fresh air/daylight. We are facing the possibility of a scenario where we are forced to remain within the four walls of our homes, complete isolation. Thankfully, that is not the case today. The most underutilised opportunity every one of us has, every single day, is to get outdoors and walk, breathe in some fresh air and clear our busy minds a little, even if just for 20/30 minutes daily. If you usually commute to work, and are working from home, use that commute time for your walk. Alternatively use your lunch breaks after you eat. Take the classic “Earphones in, World out!” approach and get some steps in outdoors. ๐ŸŽง๐Ÿ‘Œ Did I mention I have a podcast with 5 great episodes to choose from? ๐Ÿคฃ
  4. Communication. Often and regularly. This doesn’t have to be in person, that’s what we must remember! We all love to catch up with friends, family and colleagues. We naturally love a catch-up, a gossip and a good laugh. We’ve never had so many options at our disposal to stay connected e.g. WhatsApp, Skype, FaceTime. Yes, social distancing is in place, but social interaction is vitally important to our wellbeing and mental health — Reach out, check in, communicate and have a good chat with those closest to you, just like before. ๐Ÿ™Œ

Tag your colleagues, anybody working from home, or in isolation who this might help! โค๏ธ๐Ÿ–ค I’m sure they’ll thank you later for the few minutes of distraction! ๐Ÿคฃ

And guys, if you need us, we are here for you! I can’t emphasise that enough and as I’ve mentioned to many of you privately, don’t be shy – PLEASE reach out if you need ANYTHING! โค๏ธ๐Ÿ–ค

Mind yourselves. Mind each other.

Stay safe! โค๏ธ