Early-bird Deal: Sign up for our February 2026 intake today,
and get January for free
12-WEEK ONLINE PERSONAL TRAINING PROGRAMME
LOSE 12 TO 24 LBS, TRANSFORM YOUR MINDSET, AND BOOST YOUR ENERGY IN 12 WEEKS.
If going on another restrictive diet that results in binge eating and progress sabotage is out of the question… But you still want to LOSE WEIGHT and get rid of the BAGGY CLOTHING.. Then this Programme is EXACTLY what you need!
Early-bird Deal: Sign up for our February 2026 intake today, and get January for free
REAL WOMEN. REAL TRANSFORMATIONS
If you want an online body transformation that works in real life, this 12 Week Programme brings together personalised training, simple nutrition habits, and mindset support to help you create lasting change. It is designed for busy women who want a mind body transformation and a structured online transformation programme that fits around work, family, and everyday life.
It is important to note that the results you see below were achieved by women who consistently engaged with the programme. Results vary and depend on individual effort, consistency, and participation.
PATRICIA'S 12-WEEK
TRANSFORMATION REVIEW
"I cannot recommend Alan and his 12 weeks program highly enough. Personally, completing this program was one of the most self enriching actions I’ve ever taken in my life and one of my proudest moments. 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. I was in a very dark place when I joined and all I knew is that I wanted a change but didn’t know where to start. His support from day one and throughout the program was exceptional!. The approach he applies to the program is by far the best you will encounter in this market, goes beyond that just physical training, with simple small tailored weekly goals that are almost impossible not to achieve. My honest opinion is that it’s an educational and self empowering program for those ready and willing to make a positive change in their life. I hold a very high regard for Alan and I’ll be forever grateful to him for his support throughout this entire time. This program has definitely impacted my life and the ones around me in such positive ways beyond my expectations. A year later I’m still a client of his, and I wouldn’t go anywhere else, so I would 100% encourage anyone to give it a go because (from personal experience)it won’t disappoint you". - Patricia's Google Review
Read this if Patricia’s story resonates with you.
This programme is suited to women who want more than just weight loss, and who are open to working on their habits, mindset, and behaviours alongside training.
If you are looking for a quick fix, a passive plan, or results without personal effort, this programme will not be the right fit.
Early-bird Deal: Sign up for our February 2026 intake today, and get January for free
ALANA'S 12 WEEK
PROGRAMME REVIEW
**Results vary, and are dependent on individual effort over the course of the 12 week programme*
PROGRAMME VIDEO BREAKDOWN
Coach Alan, trainee Psychotherapist and personal trainer, has over 9 years of experience helping BUSY Mam's make mind & body transformations. This programme is psychology informed, not psychotherapy. The mindset coaching supports behaviour change, emotional regulation, and consistency around food and exercise. It is not a substitute for clinical mental health treatment.
ERICA'S TRANSFORMATION REVIEW
"Since joining The Mind And Body personal training programme I’ve transformed not only my way of thinking towards exercise and food but actually enjoying the process! I’ve been taught the right way after so many years of being bombarded with information and doing fad diets for results that don’t last, I’ve finally found what works for me!. It’s an all rounder with Alan, can’t praise him and his approach enough, he’s got it down to a fine art! I’m delighted with my results so far!" - Erica's Google Review
Early-bird Deal: Sign up for our February 2026 intake today, and get January for free
THE THREE TRANSFORMATION PILLARS
Your results come from three core elements that work together. Mindset, training, and nutrition. If one of these is missing, progress becomes inconsistent. When all three are strengthened, change becomes possible and sustainable.
Your thoughts and beliefs shape your behaviours, and those behaviours shape your body.
As an experienced personal trainer and psychotherapist-in-training who prioritises the psychology of weight loss, I understand how powerful your mindset is when it comes to creating real, lasting change.
With the 12 Week Online Transformation Programme, you will receive one to one mind coaching along with simple psychological tools rooted in Cognitive Behavioural Therapy and Acceptance and Commitment Therapy.
These evidence-based tools require active participation and reflection, and can help you manage emotional eating, reduce stress, and build a healthier relationship with food and exercise so you can stay consistent without feeling overwhelmed. This is not passive motivation or positive thinking, but practical mindset work that helps you build the skills required to make long-term and sustainable lifestyle changes.
You can learn more about how mindset work can support long-tern consistency and emotional eating management on our mindset coaching for weight loss page.
Your life is busy, so your workouts should fit into your schedule without adding pressure or overwhelm. The goal is to make training something you look forward to, rather than something you dread.
You can choose the training style that suits your lifestyle.
Options include self directed sessions, semi private online PT sessions that last between 20 and 30 minutes, a blend of both, or one to one online personal training sessions. The programme is built around the minimum effective dose. Missed sessions, busy weeks, or life disruptions are expected and coached around, not punished
No matter which option you choose, your programme will meet you where you are right now and guide you step by step toward where you want to be.
The focus is on strength training and building solid technique so you feel confident, safe, and capable.
As your strength, skill, and confidence grow, your coach will gradually increase the challenge in a way that feels achievable and rewarding.
See how our online fitness classes make strength training accessible and structured within the programme.
Our nutritional approach is designed to free you from restrictive eating and the pressure to be perfect. You will learn how to build meals that keep you full, energised, and satisfied without cutting out your favourite foods or forcing yourself to eat foods you do not enjoy.
This programme is not for those looking for rigid meal plans, banned food lists, or extreme dieting. It is designed for women who want sustainable skills and flexibility.
Instead, you will learn a simple habit based structure that makes healthy eating feel achievable.
During the first three weeks, you will apply one nutrition habit to your breakfast, then gradually introduce it to lunch and dinner in a way that feels natural.
I will also help you create nine breakfast ideas, nine lunch ideas, and nine dinner ideas that you enjoy, that are quick to prepare, and that you can pick and choose from each day.
This step by step approach creates consistency without overwhelm and sets you up for long term success.
You will also get access to multiple recipe books, eat out guides, and an in app food tracker so you can keep a simple log of your meals and receive weekly feedback and guidance.
For a deeper look at how flexible, habit-based eating supports sustainable fat loss, visit our nutrition coaching for weight loss page.
OUR 12 WEEK PERSONAL TRAINING PROGRAMME CAN HELP YOU..
These outcomes are not automatic. They are the result of consistent participation, honest effort, and engagement with the coaching process.
LOSE 12-24 LBS
Help you lose the weight you want to lose, and PROVIDE YOU WITH the tools to help you manage it in a healthy way long-term (clients generally lose 12 - 24 lbs by the end of week 12)
TRANSFORM YOUR MINDSET
Create a MAGNETIC ATTRACTION towards working out, so you no longer have to force yourself to do it or rely on motivation and willpower.
Doing it NOT BECAUSE you have to... BUT BECAUSE you'll want to. Learn how the mindset coaching in this programme works on our mindset coaching for weight loss page.
LEAD BY EXAMPLE
Empower you to lead by example by improving your mental well-being and cultivating an attitude for exercise, nutrition and self-care that will inspire your KIDS TO DO THE SAME
MANAGE EMOTIONAL EATING
BECOME THE PERSON who can calmly say to herself ‘’I no longer have to eat my emotions away.... because I now have more helpful and proven ways of managing them’’. See detailed guidance on flexible eating habits on our nutrition coaching for weight loss page.
REIGNITE YOUR ENERGY
TRANSFORM into the energetic & fun mother who actually does new and exciting things with her children, and is no longer held back due to feeling unfit, out of shape or self-conscious. The structured training behind this is explained on our online fitness classes page.
TRANSORM HOLISTICALLY
In essence, our NEW and EXCITING way of doing things has the potential to help you change your mind, transform your body, and renew your life
NOTE: these outcomes won't 'magically' come about. Results vary and are determined by individual effort.
Early-bird Deal: Sign up for our February 2026 intake today, and get January for free
PROGRAMME REVIEWS
Sinead Ronan
Alan is the only personal trainer I have trained with who actually focuses on the holistic and mental health side of his client’s relationship with food and exercise.
Niamh Clear
I lost 13 pounds in that time which I am delighted with. Alan's constant support, encouragement and understanding really helped me to meet my goals. I am now a person who trains!!! I have a busy household so being able to walk into the front room for class via Zoom was definitely a bonus and gave me that flexibility I needed.
Avril O' Leary
Mind-Body Training is an excellent service. The way the program is designed makes it easy to lose weight. Alan is an excellent supportive coach really approachable and building confidence in your journey. I am delighted with my 20lb weight loss.
BEFORE YOU APPLY,
READ THIS LETTER
Dear friend and busy mam,
Are you reaching a point where you can no longer bear to look at yourself in the mirror, especially around the belly region, without feeling disheartened?
Sally was in the same boat until she discovered the transformative programme I'm about to share with you.
Her struggle had reached such a low point that it began to take a toll on her self-esteem, mental health, energy levels, and even her relationships.
The Mirror Moment:
When Self-Doubt Consumes You
It all started a couple of years ago when Sally had planned a long-overdue night out with friends and decided to go clothes shopping.
As she walked into H&M, her eyes landed on a beautiful dress. Excitedly, she grabbed it and headed into the dressing room.
"I Really Liked the Dress, But I Didn't Like it On Me".
But as she stood there, staring at herself in the mirror, a wave of self-doubt washed over her. In that moment, overwhelmed by emotions,..
.. Sally broke down.
She cancelled her night out, telling her friends that she was feeling unwell.
From Self-Consciousness to Emotional Eating:
The Downward Spiral
Soon after, her mental health took a dip:
Anxiety triggered by constant self-consciousness, and the only thing that eased her mind was food.
However, this created a vicious cycle.
The more Sally turned to comfort eating, the more weight she gained, which only intensified her negative feelings. It became a self-perpetuating cycle of feeling worse and worse.
This deterioration in her well-being began to impact every aspect of Sally's life. As her weight increased and her reliance on processed foods grew, her energy levels hit rock bottom.
She had to drag herself out of bed each morning, and her work performance suffered.
Simple tasks felt overwhelming due to her lack of energy and focus.
It seemed like she was working all day and night, wired to the moon.
From Sidelines to Center Stage: Rediscover Your Joy
Additionally, Sally's confidence, fitness, and strength took a hit, transforming her into a different kind of mother. She no longer brought her kids swimming because she lacked the confidence to wear a bathing suit, let alone join in the fun.
But then, a ray of hope appeared.
Sally stumbled upon my 12-Week Mind-Body Transformation Programme, which is specifically designed to address the struggles she was facing. With a comprehensive approach that combines physical fitness, nutritional guidance, and a unique focus on the mental and emotional aspects of weight loss, this programme proved to be a life-changer.
What set this programme apart for Sally was its non-restrictive approach.
It allowed her to enjoy her favorite foods while gradually implementing healthier choices. This flexibility gave her the confidence and motivation to stick with the programme, ensuring long-term success.
Additionally, the programme's online semi-private sessions, tailored to individual needs and abilities, provided Sally with a seamless exercise solution.
Just 30 minutes before or after work, in the comfort of her own home, she began her journey towards a stronger, fitter, and more confident self.
And that type of self, is one I invite you to begin creating... for yourself.
Apply Now
Don't let fear or doubt stand in the way of your transformation any longer. Apply today and experience the incredible impact of a comprehensive Mind-Body program that focuses on your unique needs and aspirations.
Remember, you deserve to feel confident, energized, and fulfilled. Let's make it happen together.
To your changed mind, transformed body, and renewed life,
Coach Alan
Early-bird Deal: Sign up for our February 2026 intake today, and get January for free
WHAT YOU GET ON THE PROGRAMME
FULL ACCESS to our seamless APP where your online personal training programme will be broken down in a simple step-by-step manner
3/4x SEMI-PRIVATE ONLINE PERSONAL TRAINING SESSIONS with your very own online personal trainer each week which are delivered online and designed specifically to tone muscles, torch body fat, and skyrocket energy levels! These online personal training sessions last for 20-30 minutes and run daily so there's plenty to choose from to suit your schedule.
ALL-IN-ONE APP
ONLINE PT SESSIONS
Important: this is not a "set and forget" app or generic plan. You receive real coaching, personalised feedback, and human support throughout the programme.
You will also get access to an optional and completely PERSONALISED TRAINING PROGRAMME that you can do in your own time, either at home or in your local gym
GUIDED MINDFULNESS CLASSES after every live personal training session to help you slow down the mind, become less reactive, and regain the ability to manage stress and anxiety that bit better. You'll also get access to a number of different psychological tools to help you get motivated, stay motivated, and manage anxiety, stress, and emotional eating
TRAINING PLAN
MEDITATION SESSIONS
PERSONAL NUTRITION COACHING so there's no guesswork - just simple step-by-step healthy eating for long-term success (don't worry - this isn't an unsustainable approach - you can still eat your favourite foods)
4x RECIPE BOOKS (over 200-pages) along with our super-simple meal planning system & shopping list to make it easy to follow
NUTRITION COACHING
RECIPE BOOKS
Multiple EAT-OUT GUIDES for Nando's, Burger King, Eddie Rockets, Domino's Pizza, Costa Coffee and more
An in-app FOOD DIARY which allows you to simply track your food, and even gives you calorie feedback
EAT-OUT GUIDES
FOOD TRACKER
18-HOUR A DAY ACCESS (mon-fri) to your coach in case you need further support, advice, or encouragement along with ACCOUNTABILITY and MIND coaching to keep you motivated the entire time (especially on those tough days when you need it most). Support is available when you need it. You are not expected to be online constantly or message daily. The aim is reassurance, guidance, and accountability, not pressure.
An insanely awesome ONLINE SUPPORT GROUP where you'll network, interact and build friendships with like-minded ladies
DAILY SUPPORT
SUPPORT GROUP
To learn more, click on the apply now button below, fill out the application and our online personal trainer will be in touch within 24 hours
Early-bird Deal: Sign up for our February 2026 intake today, and get January for free
THIS PROGRAMME IS FOR BUSY LADIES WHO..
-
Don't have the TIME or CONFIDENCE to commute to a gym
-
SPEND HOURS sitting at a desk each day, with limited time to workout and prepare meals
-
Need an exercise and nutrition plan that FITS SEAMLESSLY into their busy lives
-
RECOGNISE that they need to work on their minds as much as their bodies, and are willing to work on both with a coach who will take the guesswork out of the process and guide and support them every step of the way. If you're curious how our mindset coaching functions in practice, check out the mindset coaching for weight loss page
-
SEEK an ALTERNATIVE to crash, restrictive and unsustainable dieting. You can explore our flexible eating approach in detail on the non-restrictive nutrition coaching for weight loss page
-
Find it hard to SWITCH OFF from work or personal matters, which in turn results in overwhelm and poor/convenient food choices
-
WANT TO LEARN how to move in the direction of their goals WITHOUT having to sacrifice their precious time and favourite foods
-
Need an experienced coach who can help them work around or PREVENT INJURIES
-
Are actually at a stage in life where making a change is a PRIMARY CONCERN and PRIORITY, and are READY to take action upon making it
-
WOULD LIKE TO DISCOVER an EFFECTIVE and ENJOYABLE approach to exercise that will only require a commitment of 30-minutes 3/4 times per week, and which they can do online in the comfort of their own homes (or office) with a personal trainer guiding, coaching, and pushing you. Learn more about how our strength training structure on the online fitness classes page
Early-bird Deal: Sign up for our February 2026 intake today, and get January for free
.png)
POTENTIAL RESULTS BY WEEK 12
MENTAL: Clients who put in the effort generally notice a mindset shift regarding exercise and nutrition, along with an improved ability to manage stress, anxiety, or overwhelm. Effort means showing up to sessions, applying the nutrition habits, completing weekly check ins, and engaging honestly with feedback.
PHYSICAL: Clients who put in the effort, generally lose between 12 - 24 lbs and 2x clothing sizes while working with MBT, and increase their energy and vitality. These are the results that are typical from past members, however it's important to stress that results do vary and will depend on how much effort you are willing to put into the programme
NUTRITION: Clients who implement the programme and put in the effort generally notice an improved relationship with food, along with clarity on what needs to be done long-term to eat well in a manner that is enjoyable and convenient, and that isn't restrictive
Early-bird Deal: Sign up for our February 2026 intake today, and get January for free
MONEY BACK GUARANTEE
If you stay consistent for the full twelve weeks and you are not delighted with your results or your confidence in maintaining them, you can request a full refund. Simply email coachalan@mindbodytraining.ie at the end of week twelve and your payment will be returned within seven to ten days.
PRICING OPTIONS
1
Self-Directed PT
This option includes your pre-programme online PT session, a personalised self-directed/DIY PT programme, 1x one-to-one PT session every 4 weeks, along with personalised mindset and nutrition coaching.
*No spaces left*
3
1:1 Personal Training
This option includes optional access to everything from the self-directed and semi-private PT options, along with access to 3x one-to-one online PT sessions each week.
*No spaces left*
NEED TO SPEAK TO COACH ALAN BEFORE MAKING A DECISION?
Simply click on the 'Apply Here' button below, and Alan will send you a WhatsApp voice message answering all your questions before you sign up.
BENEFITS OF HAVING AN ONLINE PERSONAL TRAINER
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: 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: 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: 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: 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
LEARN MORE ABOUT HOW WE DO
ALL OF THIS
Want a deeper explanation of how the mindset, nutrition and training pillars work?
Explore our feature pages on mindset coaching, nutrition coaching and online fitness classes.
Early-bird Deal: Sign up for our February 2026 intake today, and get January for free
FAQ'S
Who is the 12-Week Mind-Body Transformation Programme for?
This programme is designed for busy women across Ireland who want to lose weight, improve energy, and rebuild confidence without restrictive dieting or long gym sessions. It’s especially suited to mothers and professionals who struggle to make time for themselves and want a realistic, supportive plan that fits their lifestyle.
What kind of results can I expect by the end of 12 weeks?
Most clients who follow the plan lose between 12 and 24 pounds, 2x clothing sizes, feel noticeably leaner and stronger, and experience better mood, focus, and self-esteem. Results depend on effort and consistency, but the goal is sustainable progress, not quick fixes.
Do I need a gym membership or equipment?
No gym membership is needed. All sessions are delivered online and can be done from home with minimal or no equipment. You’ll also get an optional personalised plan you can follow at home or in your local gym if you prefer.
Is the nutrition plan restrictive?
Not at all. You’ll learn how to eat in a way that supports fat loss while still enjoying your favourite foods. The approach focuses on balance, education, and long-term habits instead of cutting out entire food groups.
How much time do I need to commit each week?
You’ll train three to four times per week for about 30 minutes per session. Each workout is followed by a short mindfulness exercise to help you unwind and refocus. All plans are built to fit busy schedules without overwhelming you.
What makes this programme different from other online fitness plans?
It combines personal training, nutrition coaching, and mindset work in one place. With Coach Alan’s background in both fitness and psychotherapy, the programme addresses emotional eating, stress, and motivation, helping you create lasting mental and physical change.
What support will I get during the programme?
You’ll have access to Coach Alan via the Mind-Body Training app between 9.00 am - 5.00 pm, Monday to Friday. You’ll also join a private support group where you can connect with other women on the same journey for accountability and motivation.
How does the mindset coaching in this programme help with consistency?
Mindset coaching helps you manage emotional eating, stress, and motivation challenges as you build new habits. You can read more about this approach in detail on our mindset coaching for weight loss page.
How do the online fitness classes work with the rest of the programme?
Classes are structured strength training sessions that build consistency and confidence. You can learn more on our online fitness classes page.
How does nutrition coaching work in the 12 week programme?
Nutrition coaching focuses on building flexible, habit based eating routines rather than restrictive dieting. The aim is to improve consistency, reduce overeating, and support sustainable fat loss over time.
You can learn more about this approach on our nutrition coaching for weight loss page.
How soon will I hear back after applying?
Once you complete the application form, you’ll receive a response within 24 hours with next steps and scheduling details.
LINKS
OPENING HOURS
HEAD OFFICE
CONTACT
Monday to Friday
6.30 am - 8.00 pm
Mind-Body Training
12 Magennis Place, Pearse Street
Dublin, Dublin 2,
Leinster, Ireland
WhatsApp: 089 452 1696
© Mind-Body Training 2025 | 12 Week Online Personal Training Program