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!
The only programme in Ireland delivered by a qualified personal trainer and integrative psychotherapist
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, full-time working mothers across Ireland 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 clients 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.
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, integrative psychotherapist and personal trainer, has over 9 years of experience helping full-time working mam's across Ireland to 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
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 integrative psychotherapist 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.
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.
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 MAM who no longer reaches for food after a stressful school run or a long day at the office,
and can confidently 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.
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.
WHAT YOU GET ON THE PROGRAMME
Everything you need in one place. Your training plan, nutrition guidance, mindset tools, progress tracking, and direct access to Coach Alan, all inside the Mind Body Training app, laid out in a simple step-by-step format from day one.
Three to four live sessions per week lasting 30 minutes. Sessions run daily so you can pick times that fit around work and the kids. No gym required; just show up from your sitting room and Coach Alan handles the rest.
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.
As well as live sessions, you get a personalised training plan you can follow in your own time, at home or in your local gym. Fully tailored to your fitness level and built to progress as you get stronger.
An optional short, guided meditation session follows every live workout to help you decompress, manage stress, and build a calmer relationship with food and your body. Practical psychological tools are also included to help you stay consistent on the tough days.
TRAINING PLAN
MEDITATION SESSIONS
No unsustainable meal plans, no banned foods, no calorie obsessing. Just a simple habit-based approach that helps you eat in a way that supports fat loss while still enjoying your life. Coach Alan guides you through it week by week so you always know what to focus on next.
Four recipe books with over 200 pages of ideas, plus a meal planning system and shopping list to take the thinking out of eating well throughout the week.
NUTRITION COACHING
RECIPE BOOKS
Eat-out guides for Nandos, Burger King, Eddie Rockets, Dominos, Costa Coffee and more. So a family dinner out or a Friday night takeaway does not derail your progress.
A built in food diary inside the app lets you log your meals simply and get calorie feedback without it becoming a chore. It is there when you want it and never used to make you feel guilty about food choices.
EAT-OUT GUIDES
FOOD TRACKER
Coach Alan is available throughout the day Monday to Friday via the app messenger. You are not expected to check in constantly; the support is there when you need it, whether that is a tough day at work, a stressful week at home, or a moment where you just need someone in your corner.
You also join a private online group with other mams on the same journey. Many clients find this becomes one of the most valuable parts of the programme: real accountability, shared wins and setbacks, and the kind of understanding that only comes from people who genuinely get it.
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
THIS PROGRAMME IS FOR BUSY MAM'S WHO..
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Want to start leading by example for their children
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Don't have the time or confidence to commute to and train in a gym
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Spend hours sitting at a desk each day, with limited time to workout, stay physically active or prepare meals
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Need an exercise and nutrition plan that fits seamlessly into their busy lives
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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
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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
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Find it hard to switch off from work or personal matters, which results in overwhelm and poor/convenient food choices
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Want to learn how to move in the direction of their goals without having to sacrifice their limited time and favourite foods
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Need an experienced coach who can help them work around or prevent injuries
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Are actually at a stage in life where making a change is a genuine priority right now, and are ready to take action upon making it
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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
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
MONEY BACK GUARANTEE
If you stay consistent for the full twelve weeks and don't lose at least 12 cm from your waist and/or 12 lbs, 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.
12 WEEK ONLINE PERSONAL TRAINING PROGRAM COST
Whether you prefer to train independently, with a community, or with dedicated 1:1 support, there's a 12 week online personal training option to suit your goals and budget. Program options start from €140 per month for self-directed training, €200 per month for semi-private personal training, and €480 per month for full 1:1 personal training. While most new clients go with the semi-private option, all clients still receive the same levels of support and coaching, including a pre-programme mindset and nutrition prep call, a personalised training plan, mindset and nutrition coaching, along with accountability and weekly check-ins.
1
Self-Directed PT
Start with a pre-programme movement screen and a one-to-one online session where I assess your movement quality and build your baseline. From that, you get a fully personalised training programme delivered in the app that you follow on your own schedule, at home or in your local gym.
Every month, you have a one-to-one check-in call to review progress, adjust your programme, and focus on whatever you need most: technique refinement, nutrition strategy, or mindset work. Between those calls, you can submit exercise videos directly in the app and get detailed coaching feedback from me within 24 hours.
I track your progress from my side and make adjustments whenever it is necessary to keep you progressing.
You also get access to personalised mindset and nutrition coaching throughout the 12 weeks, so you are never left guessing on either front.
2
Semi-Private PT
Everything included in the Self Directed option: your movement screen, personalised programme, monthly check in call, in app video feedback, and mindset and nutrition coaching, plus unlimited access to our semi private online PT sessions.
These sessions run daily, last 20 to 30 minutes, and are delivered live so you can train with a small group of like minded women while still getting the personal attention and coaching corrections you would expect from a one to one session. You choose whichever sessions fit your schedule each week.
The semi private option is ideal if you want the structure and accountability of showing up to a live session alongside the flexibility of training in your own home, with a community of women who are on the same journey as you.
3
1:1 Personal Training
The most personalised option available. You get three dedicated one to one online PT sessions with me each week, built entirely around your goals, your schedule, and your current level.
Every session is private, focused entirely on you, and designed to progress at exactly the right pace. I provide real time coaching corrections, technique feedback, and programme adjustments as we go.
You also get full optional access to everything in the Self Directed and Semi Private options: the app, the community sessions, the recipe books, the eat out guides, and the mindset and nutrition coaching, so you have every resource available whenever you need it.
This option is for women who want the highest level of individual attention, accountability, and results in the shortest timeframe.
*Join Waiting List*
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.
Page last updated on: 11/05/2026
FAQ'S
Who is the 12-Week Mind-Body Transformation Programme for?
This programme is designed for busy, full-time working mother's 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 2026 | 12 Week Online Personal Training Program