Category Archives: fitness

8 Healthy Spots To Eat In Dublin Under 10euro


We all love eating out, but it’s hard for us folks that like to eat out and be reasonably healthy and stay on track with your fitness goals. I’ve put together 8 tasty & healthy restaurants situated in Dublin that you can try for under a tenner.

Now, They are all fantastic but from 8th- to my favourite in 1st here we go…


8. The Donkey Shed

This one is not in Dublin I know but its close enough it’s a true gem of a place, yeah the food is great but what’s better is the fact that it’s a farm. You can go chat with the goats, pigs and cows while you go for a walk after your feed. It’s all locally farmed produce too which is great. Nice plave for brunch with the family.




7. Kennedys Food Store

These folks have mastered the art of sandwich making, breakfast and lunch. There is something about the feeling of being in the place that makes me feel like im in the countryside in America and I don’t know why maybe you can tell me.




6. Falon & Byrne

At 8ish euro this very decent salad bar is really lovely, it’s like a posh deli. The ingredients are fresh, and portions are pretty big.


salad pomagranate




5. Boojum

A burrito heaven. At 8ish euro. You can get a box burrito without the wrap if you are trying to keep carbs lower. The Taste is unreal, service is quick and it’s under 10 euro.  A smart choice for a hungry professional on lunch in the city or if your starving after too much shopping. It’s a pretty cool place to sit and eat too.







4. Chopped

Making salads cool at 5-10euro. Chopped are taking over the world with massive growth promising to give people a healthier choice when it comes to fast food. This is a fresh healthy shop with wraps, salad boxes, smoothies, juices and sweat treats like homemade power balls and protein bars.  You can even order your food for the week. They also have a specific training menu, like trx bowl or bodybuilding bowl. You can find a chopped on any major street in Dublin Baggot st, O’connell st, Temple bar, and Fairview to name a few, Dublin airport, Swords pavilions and even Cyprus. With more to come, I’m sure.





3. Alfie’s

A seriously good lunch menu for 10 on South William St. You get serious variety. You pay 10 and get 3 categories with about 10 options on each from Thai green curry, sweet potato fries, Mixed steamed veg, mini tower burgers and lasagnes.



2. Pho Viet

Pay just over 10euro but it will be a proper main course with amazing taste and restaurant quality. The atmosphere is very real it literally feels like a Vietnamese back street joint.







1. Bach 16

If you want to have lunch in style in a relaxing & cosy tapas/wine bar this is the place. You can get a gourmet sandwich for 5-10euro and remember a glass of wine a day is good for you too, so if you are thirsty they will help you quench it with a lovely wine to suit your taste and food. Here they really know their wines, so if you’re looking to wine & dine in a romantic setting with exceptional service this is the spot. Dinner platters, salads and thin crust homemade pizzas 10 to 18euro. This place is dear to me as I had my engagement dinner here with my wife and parents.

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I hope you enjoyed my recommendations if so please share with your friends and even drop me a comment below. Even tell me some of your favourite spots.



Health & Fitness Is Not For You


I realised after spending 5 years of my life as a personal trainer learning about health & fitness that “IT WASN’T FOR ME” I studied and spent so much time, effort and money on personal training doing numerous health & fitness related courses.


Before you start thinking I’m being negative just keep reading.


I suffered a lot as a teenager with confidence issues because I was fat. A time came when I was about 15 years of age when I said enough was enough. I needed to start living my life and stop feeling so self-conscious and anxious. One day I was looking in the mirror holding my rolls of fat saying why is this here. I wanted to cut it off I was so frustrated and oblivious as to why I was this way. Why I couldn’t feel comfortable in my clothes or in public situations


The day came when I looked for help. I asked for health & fitness magazines for my birthday. The ones with the lads on the front cover with solid 6 packs and massive arms. I read these with more enthusiasm than any school book. That same year I asked for a boxing bag and a set of weights for Christmas. I sat in my kitchen almost every night pumping iron and boxing in the garden because I wanted to be like Rocky from the movie.


As I studied more and more about nutrition and fitness I learned a lot about diseases and injuries and how much can be prevented and substantially reduced by leading a healthier lifestyle. This made me really focus on sharing my new knowledge and advice with my family.


I would have annoyed them with facts or lectures on certain subjects like smoking, alcohol and obesity. I actually did that so much that my family slowly but surely became healthier and more conscious of certain food choices. My mam and sister quit smoking, we all started to eat less processed junk food and more whole food fruits and vegetables, actually cared about drinking enough water and even exercised together.



When I saw my family change their habits and feel better. I realised that health and fitness wasn’t for me. It was for the ones I loved. When you see your mother or father improve their health and fitness you feel damn good and happy that they are increasing their lifespan but more importantly the quality of life they are living. I can only imagine what they feel when they see me, their son leading a healthy, happy life with good fitness levels.


Of course, we all look to the future and when I do I think of having a family, this is built into us. What motivated me most is to be strong, fit and healthy for my future wife, kids & family. To be strong enough to protect my family & my wife. To be a role model for my kids to lead a healthy, fit life too. If I see someone I love sick or unhappy it breaks my heart. So, I don’t want to break anyone’s heart that loves me by being sick or unhappy myself.

we pic


Health & Fitness Is Not For You.

It’s for the people you love most in this world. Do your best not to break your families’ hearts and keep yourself well, happy and fit by leading a balanced healthy lifestyle.


Thank you for reading make sure to share with the ones you love and help them make a change for the best


Start with changing 1 basic small easy habit every for 2 weeks

It could be

  • eating slowly
  • drinking 8 glasses of water per day
  • eating more veg with meals
  • smoking less each week
  • drinking less alcohol
  • walking for 20 minutes a day
  • taking time to rest and unwind
  • taking the stairs rather than lifts
  • setting goals like 5km walks/jogs
  • joining a social group
  • playing more with the grand/kids
  • reading books on self-development

Give yourself a year to nail the basics and you’ll be just fine.

If after a year you can do these 4 things consistently you are in a unique 5% of the first world’s population. Yes, only 5% of the world does these 4 things consistently.

  1. Intently exercise for 30 minutes 4 days per week
  2. Eat 5 portions of vegetables and fruits a day
  3. Don’t smoke at all or abuse alcohol regularly
  4. Get 7-8 hours good sleep per night

If you think all of this is too difficult to do alone or you just want some guidance. I provide a service for people that want to radically improve their lifestyle, health and fitness to lead a more confident, happier life. I train people at my gym or online only. Meaning I can guide you anywhere in the world on your own terms and times that suit you.


Just click and fill out this form below and ill get back to you asap

Apply For A Consultation

Get Great Shaped Arms

Why Bicep Curls Are Not Great & What’s Much Better


For a man, a real look of masculinity and dominance is having big arms. Girls like them because when you put your arm around them they feel safe, secure and proud to be under them.

When girls have toned strong arms, they are more likely to have a lot less giggle and a lot more tone and definition which looks great in dresses or vest tops. Giving them the attractive confidence to bare all.

NO MORE BINGO WINGS LADIES a great example is Michelle Obama.



Onto the good stuff

When you go to the gym I want you to drop the dumbbells and start doing…


  • Pull-ups
  • Lat pulldowns
  • Push-ups,
  • Dips
  • Shoulder presses.




These are big compound upper body exercises and they use much more energy because they use much more muscle and effort to do the exercises.  Therefore, burning more fat and growing more muscle.

So it makes perfect sense that doing these exercises are far more effective than just doing a few curls (isolation exercise) working a small owl muscles. You may say but all the gym people in great shape do them at the gym.

This is probably at the end of the training session after they work the big exercises or for bodybuilders who are specifically trying to build a certain look. Or just people who don’t know better.





These BIG compound exercises actually train your core too and other major muscle groups too. So, you are getting much better value for effort here.


If you like this post feel free to share it and feel free to email me for more advice at


Thank for reading peace out,

How to Get Motivated This Summer:

 5 Tips 

No matter who you are in this world we all get low on motivation from time to time. Or is it that we all only get super motivated from time to time and most of the time we are struggling to find the motivation to go for the goals?

I have put together my top 5 top tips that are sure to get you super motivated plus…

1 golden tip to stay motivated.

Watch a Movie:











Yes, it’s that simple. When I was a kid I was obsessed with “Rocky” the boxing movie. The fact that the character Rocky Balboa was poor and a total underdog down on his luck got into amazing shape and clawed his way to success in boxing motivated me. Even if it was only a storey, things like this really happen.

Even Sylvester Stallone’s documentary of his life trying to get the movies onto the big screen was even more inspiring than the movie itself. There is something really inspiring about seeing the underdog be successful.

This made me think well if he can do it then so can I. Not that boxing success is my goal or yours but seeing someone work so hard and push the body to its limits gets you get motivated.

Look At Photos:

Blank, Brainstorming, Business, Company

A scroll through Facebook and seeing a photo at an event you were at recently can spark a feeling in you that will make you feel bad about your appearance which can motivate you to start exercising and eat well.

We all have a picture in our heads of how we look. When we see a photo and it doesn’t match the picture in our head it can fuel an inspiration to start improving, marking the beginning of a lifestyle change and body transformation.

Hire a Good Trainer Or Get Gym Buddy:

Wall Ball, Crossfit, Grunge


As a trainer, I can get unmotivated just like you, working or taking care of the family can be stressful. Being so busy looking after everyone else you do forget or are too tired to take care of your own fitness and health.

Recently I got myself a trainer to keep me accountable and push me in the gym. The fact that I have to check in and do an assessment every 2 weeks with him means I don’t want to fall off track and if I do I’m back on it almost straight away. Not mentioning the great guidance and motivation you get from somebody making it their job to help you succeed.

Think of The Future:


Regret is a terrible feeling. I remember watching a video online of a man on his deathbed speaking his last words. He was giving advice to a younger man. I think it was his son and the advice was…

“Laugh more, Love more, Worry less, Have no regrets & spend time with loved ones as much as possible”

This made me develop a fear of regret. It’s a horrible feeling. However, it motivated me and it can motivate you. Procrastination is the killer of all success. So, when you stop making excuses and just start and keep going using the fear of regret to motivate you, you’ll succeed.

I mean imagine there is no heaven, no second life, no reincarnation and we just die when we die and there is no more after this. Do you really want to waste even a day being alive in this beautiful world? F**k that lets smash every day as if it’s our last.

Do what you want and crush fear with the courage to steamroll through it head on.

Book a Holiday:





This is my favourite and it’s probably yours too. Nothing sparks a bit of motivation for getting in shape, looking fitter and leaner than booking a holiday. Weather its Ibiza, Thailand, Miami, L.A or even London in summer we want to be in peak physical shape when we strut our stuff on the beach.


Do you agree? This one ties in with number two as the thoughts of walking around the beach not feeling or looking our best gives us the fear of regret. Therefore, helping us push that little bit harder in the gym being more active in general and skipping the junk food snacks we might have usually in the day.


(1 Golden Tip To Stay Motivated)

Draw out your goals and pin a picture of your ideal body on your bedroom wall.



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