Opty Performance
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Reminder: Effort isn’t a wet t-shirt contest. Chill out.
Kind regards,
Katy’s biggest fan
How much progress can you make in just 6 months while enjoying life and social occasions? 📈
More than you might think!
When you apply yourself at an 8/10 level each day, it really starts to add up.
-Train with intent: Push yourself to force your muscles to grow. 💪
-Maintain a calorie deficit: Stay below your maintenance calories and ensure you’re getting enough protein. 🍗
I’ve stuck to this plan to show what’s possible when you put your mind to it. This is only the beginning of my journey to build the best physique I can without giving up life’s enjoyments.
Ready to take your physique to the next level while still having a life?👀
Drop me a DM with the word “COACHING”
and I’ll send you more info! 💪🏽
8 WEEKS of hard work and dedication coming to an end! 👌🏼
One of the hardest-working clients I’ve ever met! 🎯 Clinical with everything and made some strong sacrifices even while on holidays.
But look at this, the hard work paid off and then some! 💪✨
How long, you ask? ONLY 8 weeks!!! ⏰ I bet you’re kicking yourself for not being part of the summer shred program now! 🔥 ☀️
I still have some slots open for
1-to-1 coaching!
DM me for more details!
Get started now! 💪🏻
I’m super excited to announce something amazing just in time for summer! 🌞
Join our new Summer Shred program for only €99! This 8-week plan includes personalized training routines, nutrition guides, delicious recipe ideas, and weekly check-ins. 🏋️♂️🥗
Early bird spaces open this Friday at 10AM. We will kick everything off on Monday, May 13th.
DM me for more details! Let’s make this summer your fittest yet! 💪
Took a cheeky hiatus to master the craft, but we’re back now 🤝
Enjoy the little sneak peak of what I’ve been up to the last 9 months 🙌🏼
Big announcement coming this weekend stay tuned 📣
Big off season training going down at the moment. Prepping heavily for important competitions at the start of 2024 ⚫️
Can’t wait for our club to bring the best performance we’ve ever produced to the platform 🟡
Struggling to hit your protein goal ? Simple substitutions can make all the difference to getting you from where you are, to where you need to be 🟡💪🏽
🟡⚫️ Off-Season prep for our powerlifting clients happening through the summer, busy schedule ahead, with 2-3 competitions fast approaching, starting just before the new year!
Looking forward to seeing how far we can push this year and bring the best performance we canas a team to the platform ⚪️⚪️⚪️
Off-Season Prep done right ✅ 12 Weeks between each photo and some great size added to the frame for returning to play rugby 🏉 Really looking forward to seeing where the rest of the year goes with this athlete 🟡⚫️
🟡 We’re a big believer in the fact you need a life outside of the gym. Enjoying meals out are bound to happen on your journey to your dream physique and goals.
🟡Try these simple tips to stay on track while enjoying a meal at a restaurant
Not everything goes to plan, the objective or endpoint is the whole reason we goal set in the first place !
🟡 CHANGE THE PLAN, NOT THE GOAL
Let me just leave this here for the people who need it
A day to remember ⚪️
Want to know the biggest regret from our client ?
Not starting sooner.
You’ve all heard the phrase “The best time to plant a tree was 10 years ago, the second best time is now”
Taking the leap was the biggest win for this client but another win? Enjoying the process!
What’s important is that we continue to do something, no matter how small, even on days we don’t feel like moving.
This client came to me because she was unhappy with her body image and she wanted to make a change! She didn’t want a silly diet that makes you cut out everything you enjoy!
Hear more from our client below ⬇️
Before I started with Opty Performance, I had a pretty unhealthy relationship with dieting and exercise! It seemed impossible to see a change no matter how many times I tried! Starting this programme made me realise that there is a more enjoyable and sustainable approach!
Although I am delighted with the physical changes I am seeing, I have also grown to love the gym and have started focusing a lot more on my progress in terms of strength!
🏃♀️🚫5k runs aren't the best choice for field sport athletes. ⚽️🏉
Check out my latest post to find out why! 🤔💪
Things we won’t include in our coaching 👇🏻👇🏻
🟡 1- We won’t tell you what foods you can and can’t eat 🍔🥦
Some people are told exactly what foods to eat, which can be a struggle for people who don’t want to cut out the enjoyment in their everyday lives. We can help with nutrition without cutting out the foods you love. It is possible to have your favourite meals while still staying on track! 🙌
🟡 2- We won’t make you feel bad for being off track or having a bad week 🤗
Sometimes life just gets in the way and that’s okay! I’ve seen coaches be mean and harsh which often sends people further off track. This is not our approach. We encourage consistently not perfection! 💪
🟡 3- We won’t set unrealistic expectations 🚫
We will never promise you anything we can’t keep. Our programmes have proved to be successful with many clients but it is important to trust the process and know that change is a game of consistency. 🎯
🟡 4- We won’t leave you hanging 🤝
We pride ourselves on being available to clients to ask any questions or concerns they may have. A fitness journey can be hard without having correct guidance or someone to show you the correct passage. We have consistent contact with all our clients, whether they’re in the gym or at home reflecting on their progress! 📲
🟡 Training considerations for being a better field sport athlete 🏃♂️
If you want to improve your performance as a field sport athlete, you need to train for the movements you perform during a game! This includes single leg movements which replicate the sprinting motion, and training legs to produce and absorb force which will improve your power, speed and agility! And don’t forgot to train all muscles equally! Neglecting muscles groups can create in balanced and weaknesses which can lead to injury and reduced performance!
Fionn has just crossed the one year mark of working with Opty Performance. Fionn started with a love for the gym but wanted more for himself. After chatting we knew he had strong capabilities to make a name for himself in the powerlifting world.
He has taken onboard every bit of advice we had to share and progressed leaps and bounds with our guidance and his dedication.
Hear Fionn’s story below 👇
“I started going to the gym at 16, mainly because my friends went. I always liked training strength but my diet and training wasn’t consistent enough.
That all changed when I was introduced to powerlifting and OPTY Performance.
Robert helped me picture a massive goal, and is helping on reaching that goal. The process was, is, and still will be, very difficult but with the support of the OPTY team, I know how badly I want my dream goal.
Having a coach, programmes and even a friend to go to the gym , in my case , to powerlift with, changes everything.”
🟡Follow link in bio if interested!
Waiting for Monday motivation that will never come?
🟡Focus on the little wins that lead to adding to the bigger picture
🟡People often think that you’ve got to give up your entire life to make positive change which isn’t the case
🟡Make a plan, make a choice, and let them choices be the change that amount to you being better than yesterday
Looking for a quick a breakfast idea this Sunday morning?
Fuel up with these delicious protein-packed pancakes! 😋🥞👌
These pancakes are packed with protein to keep you fueled throughout the day.
Top with toppings if your choice for a sweet and satisfying breakfast!
Keep an eye out for more high protein recipes on our page! 💪🏻
Building your dream physique is possible! Don’t be discouraged because you don’t know where to start! Small but consistent steps are more sustainable and easy to implement, and we are here with you every step of the way! 💪🏻
Each step may take some time to master but remember, What seems impossible today, will be your warm up one day!
The four main goals to aim for are:
🔹Training with Intensity: When you train with high intensity, your body works harder and burns more calories. This can lead to greater muscle growth and improved overall fitness. 🏋️♀️
🔹Eat 3-5 high protein meals a day: Eating high protein meals can help you to build and maintain muscle mass. Protein is an essential nutrient that your body needs to repair and build muscle tissue. 🤸♀️
Check out our Instagram page for high protein food ideas! 💡
🔹Sleep at least 7 hours every night: Sleep is particularly important for athletes, as it helps to improve muscle recovery and repair. Getting enough sleep can also help to improve your athletic performance and reduce the risk of injury. 💤
🔹Stay consistent: As they say, consistency is key! Small consistent steps will out perform big but inconsistent changes! Don’t be discouraged by what other people are doing in the gym! Go at your own pace and trust that the change will happen!
We are here to help you start your journey!
DM us now to start a discussion!
Don’t wait until tomorrow to start! 🌟
Did my coach just say I could still have dessert???
We are all about balance and a plan that you can be consistent with. Keep hunger away with protein in every meal but make it fun!
Let us know your favourite high protein meals and snacks below ⬇️
Prioritise these daily habits and see how you feel!
Nothing fancy, just get the basics right:
💪🏻 eat well
💪🏻 drink enough water
💪🏻 move your body
💪🏻 sleep and recover
And if you’re struggling to balance it all or don’t know where to start, give us a shout via DM and we will be happy to help 🤩
4 years later and time to enter the big bad world 🌎
Some great shots captured by at the Teens comp. Our athletes placed 8th, 15th and 20th out of 45 contenders and it was their first competition. Massive achievements for all three lifters 💪🏽
Sleep is your bodies number one recover
mechanism. It's required for you to grow, adapt, and thrive.
Check out what my client of 8 months has to say 💪🏽
End of the Football season. Great to work with such talented players and learn from the best in the business.