SOME OF OUR ONLINE PERSONAL TRAINING CLIENT RESULTS
"Personally, completing this program was one of the most self enriching actions I’ve ever taken in my life. I didn’t only transform my physical aspect (lost 23 pounds in only 10 weeks), but I also gained so much insight into personal issues and behaviors. It was a holistic transformation all round"
- Patricia's Google Review
RESULTS TO EXPECT
MIND
By week 12, you should notice a significant shift in your mental attitude toward exercise and nutrition. Many clients find they develop a more resilient mindset that fosters self-compassion and the confidence needed to help sustain long-term personal health success.
BODY
Typically, clients who put in the effort over 12 weeks lose 12-24 lbs and 1-2 clothing sizes. You may also expect to see improvements in your functional strength, cardiovascular fitness, and energy levels that help you feel more vibrant consistently. Results vary based on effort.
LIFESTYLE
The mind and body changes are one thing, but the positive effects they can have on your lifestyle are another, which often includes improved relationships, more confidence in social settings, and energy that sustains you in and outside of work
Full programme details are available on the 12 Week Online Personal Training Programme page.
WHAT WE DO AT
MIND BODY TRAINING
Hi, I’m Alan, “the coach who takes a mental approach.” I am an ITEC Qualified Personal Trainer since 2017, a Psychotherapist having completed my training in 2025, and the founder of Mind Body Training. My mission? To help busy women transform not only their bodies, but also their mindset, confidence, and long-term relationship with health. What Mind Body Training Stands For: Mind Body Training is built on a simple truth: Your mind and body are interconnected, and lasting change happens when you train both together. Our approach combines: - personalised physical training - nutritional guidance - mindset coaching - evidence-based behavioural tools Everything works in synergy to help you build consistency, reduce overwhelm, and create sustainable habits that fit into a busy life. The Mind Approach: The mindset work we do is rooted in evidence-based practices, including elements from Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT). Clients learn practical tools that may help: - reduce anxiety and stress - improve emotional regulation - build confidence - make better choices around food, movement, and self-care The Body Approach: On the physical side, we use structured strength training, progressive workouts, and simple, realistic nutrition guidance. Research shows that improving physical health can lead to measurable improvements in mental well-being – and we use this connection to your advantage. By strengthening the body, you naturally strengthen focus, mood, motivation, and resilience. Are the Mind and Body One? Yes, they influence one another constantly. We use mental strategies such as mindfulness, reflection, and cognitive reframing to help drive physical progress. At the same time, physical actions like movement and strength training help lift mood, improve clarity, and support a healthier mind. Important Note: Although I am a Psychotherapist, my roles as a Coach and Therapist are separate. I do not provide psychotherapy as part of personal training services. Any mindset work included in coaching relates only to your health, fitness, habits, and lifestyle goals.
You can read more about Alan's background and approach on the About page.
ALANA'S ONLINE PERSONAL TRAINING REVIEW
THE 3-PILLARS OF OUR ONLINE PERSONAL TRAINING PROGRAMME
TRANSFORM YOUR BODY
Based on our past clients' experiences, many achieved a 6-11 kg (12-24 lbs) weight loss and dropped 1-2 clothing sizes within 12 weeks, while also boosting energy, strength and fitness levels.
→ Important note: These are historical results, not guarantees. Your outcomes will depend on your starting point, daily habits, and commitment and consistency with the programme.
BOOST YOUR ENERGY
Ditch the caffeine crashes or sugar slumps. Our nutritional approach can help you'll feel more alert at work, present with your family, and still have energy for what matters to you.
ELEVATE YOUR MINDSET
This isn’t generic ‘mindset coaching’. It’s research-backed psychology related to health and fitness. As a trainee psychotherapist, I integrate Person Centred, CBT and ACT principles to help you:
→ Overcome self-sabotage in relation to nutrition and exercise
→ Build resilience to stress and cravings
→ Improve thinking patterns to increase consistency
All tailored to your fitness struggles as a busy mam; because willpower alone fails.
Disclaimer: Psychology-informed mindset support is not therapy and does not replace mental health treatment. Mind Body Training does not provide counselling or psychotherapy services. All mindset coaching is delivered solely in relation to health, fitness and behaviour change goals. Clients seeking therapeutic support are encouraged to work alongside a different mental health professional where appropriate.
Learn more about how online personal training in Ireland works and who it is best suited for.
WHAT'S INCLUDED IN THE PROGRAMME
PRE-PROGRAMME PREP WEEK
PERSONALISED NUTRITION COACHING
EVIDENCE-BASED
MINDSET COACHING
PRE-PROGRAMME PREP CALL
SEMI-PRIVATE PT SESSIONS
WEEKLY PERFORMANCE REVIEWS
PERSONAL LIFESTYLE ASSESSMENT
OPTIONAL GYM PROGRAMME
MONTHLY CHECK-IN CALLS
BENEFITS OF HAVING AN ONLINE PERSONAL TRAINER IN IRELAND
There are many benefits of having an online personal trainer that you just don't get with offline personal training.
The most obvious being the cost.
Doing 1:1 online personal training with Coach Alan costs 50% less than the average offline personal training hourly rate, and doing semi-private online personal training works out even cheaper.
With our online personal training options, you'll still reap the benefits that you would reap working with an offline personal trainer but save a lot of money while doing so.
Let me list some more benefits for you:
TIME:
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If your gym is 30 minutes from your home, and it takes you 30 minutes to get washed and dressed after a session, to do a 1 hour offline personal training session, a total of 2.5 hours will be taken from your day. If you wanted to do 4x offline sessions each week, that would be a total of 10 hours. With our online personal training options, you don't have to waste precious time commuting, and our semi-private sessions only last for 30-minutes and still give you a bang for your buck
NO FEAR OF JUDGEMENT:
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Many people avoid gyms out of fear of doing things incorrectly and being judged. With online personal training, you don't have to worry about this as the only person that will see you working out is your online personal trainer
CONFIDENCE BUILDING:
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Many of our members start out doing their 1:1 or semi-private online personal training at home to build their knowledge and confidence, and after a couple of months after building a REALLY solid exercise foundation, opt for a personalised gym programme that they can follow and that Coach Alan can track via the Mind-Body Training app
COMMUNITY AND SUPPORT:
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Many offline personal trainers only provide you with sessions; they don't introduce you to other members or provide you with sufficient support outside of sessions. With our online personal training options, that isn't the case. You'll join our private support groups, interact with and befriend other members (who knows - you might just meet a new local walking buddy) and you will interact with Coach Alan in and outside of your sessions. With your new online personal trainer, you won't feel alone on your journey
Page last updated on: 11/04/2026
FREQUENTLY ASKED QUESTIONS
How long does the programme last?
12 weeks. This is not a short-term, quick-fix programme. In order to get great results, and establish the habits to maintain the results long-term, we need a minimum of 12 weeks commitment from you
What is the difference between the programme options?
The only difference between the programme options is the training options. Whatever training option you decide to go with, you will still receive the same level of support and personalisation in regards to mindset and nutrition.
What are the exercise/workout options?
Our main option is semi-private online personal training sessions, conducted live with Coach Alan guiding you. We also provide one-to-one online personal training, along with self-directed personal training options for those seeking more flexibility and personalised attention.
How does the Online Semi-Private PT option work?
During your prep-week we will schedule a one-to-one coaching session which will prep you for your first semi-private session the following week. You can book and access the semi-private sessions through our app. The sessions will be instructed by me, Coach Alan, and are capped at 6 members max to ensure effective coaching for each member. During your first week, we will focus on fundamentals (learning technique instead of focusing on intensity/breaking a sweat), and each week thereafter, we will build upon the week prior and gradually increase the intensity. The sessions are conducted via Zoom, and you will need to have your camera on to ensure that I can coach and correct you effectively. The sessions are set up in a way that only I will be able to see you, while other members can’t. With this option, you'll also gain access to self-directed PT sessions that you can do in your own time when you can't make it to a live semi-private PT session.
What days/times are the Online Semi-Private sessions?
Mon, Tues, Thurs & Fri: 6.30 - 7.00 am
Mon - Fri: 10.00 - 10.30 am
Mon, Wed & Fri: 5.15 - 5.45 pm
You can mix and match the days and times and do as many sessions as you like.
What if I miss a Online Semi-Private session?
With the semi-private option, you will also gain access to the self-directed/DIY option. So if you happen to miss a semi-private session, you will be able to do one in your own time via the app. For example, one week it might suit you to do at least 3x semi-private sessions, but the next it might only suit you to do 1x semi-private sessions, so you can do 2x sessions in your own time to ensure you get all 3 sessions done.
How does the 1:1 PT option work?
The same as the semi-private PT option in terms of set-up and structure, the only difference being it will be just you and me on sessions, which will be done on days and times that work for both of us. This option is more so for individuals who require more personalised training attention, or who want to really optimise their results.
Do you do instalment payments?
With the semi-private option, you have the option to pay €200 per month, or €100 every second week. With the one-to-one PT option, you have the option to pay weekly or monthly.
I want to sign up, what do I do?
Click here to sign up for the semi-private option:
https://goteamup.com/p/1862523-mind-body-training/memberships/206442/
To sign up for the 1:1 PT option, you will need to apply first. So scroll up, hit "apply" and mention your interest in the 1:1 option in the application.
Do you do weekly check-ins?
Our clients log their food into the app each day, along with their workouts, and every Sunday they do a progress assessment and fill out a brief check-in/feedback form. Then, every Monday, I analyse their food, workouts and progress, and give them detailed feedback through the app, along with suggestions.
What about check-in calls?
I do a group check-in/coaching call every second Wednesday night, and do a one-to-one check-in call with clients every 4 weeks. Bear in mind that these calls aren’t mandatory. I understand that you’re busy, so if you feel satisfied with the process and your progress, and feel joining a call would be putting you under pressure, then you don’t need to jump onto one. However, they are highly recommended if you feel you need support.
What if I need further support between check-ins?
If you need additional support, you simply message me on the app. If the support you need isn’t major, I will send a voice message. If it’s urgent, however, I will extend an invitation to jump onto a quick call with me.
Can I do the sessions from home, my office or in the gym?
Yep. If you go with the semi-private PT or one-to-one PT options, you can do them at home, in your office or in the gym so long as Coach Alan can see you on the video call, and you can hear his instructions.
If you go with the self-directed option, you can go with an at-home or gym plan.
Do I have to be fit?
Nope. We meet you were you're currently at, and gradually help you build your fitness, strength and exercise confidence
Can you work around injuries?
Yep. I have clients who have knee problems, lower-back and shoulder issues, and also tennis-elbow. They all get on fine. Simply mention any concerns on your call with Alan and he will note them, and then if you decide to join the programme, he will ensure that he works around them on the live sessions for you
How do you work on the mind?
As psychotherapist, Coach Alan does extensive research on how the mind and emotions impact peoples weight, and has plenty of psychological tools that he shares with clients to help them work on their minds while they transform their bodies. Also, he is there to support his clients throughout their journey, and helps them work on their minds during live sessions and support calls
Do I have to cut out my favourite foods?
No. In fact, Coach Alan encourages you to have them as he doesn't want to worsen your relationship with food. Rather, he will show you how to have them and still make progress
Do I have to eat foods I don't enjoy?
Nope. On the programme, you will only eat the foods you actually enjoy
What happens after the programme?
Up to yourself. If you want to continue working with us, you can progress onto our continuation personal training programme, but if you want to do your own thing after the 12-weeks, that's up to yourself. No pressure.
Do I have to pay right away?
No. You don't have to pay during the application process. Simply apply and we will schedule a call. By the end of the call, if you feel the programme is a fit, you can pay then.