MIND-BODY
TRAINING
ONLINE PERSONAL TRAINER IN IRELAND FOR BUSY WORKING MAMS
12-WEEK MIND-BODY TRANSFORMATION PROGRAMME
If you're a busy, desk-based mam who wants to feel stronger, healthier and more energised without spending hours in the gym, this programme was created for you. I combine online personal training, simple nutrition coaching, and psychology-informed mindset support (CBT/ACT) to help you build real, sustainable results that last.
No extreme diets. No punishing workouts. No guilt.
Just a clear, realistic system that fits around work, home life and family.
HEALTHIER, STRONGER AND MORE CONFIDENT IN 12-WEEKS
Whether you’re in Dublin, Cork, Galway or working from home anywhere in Ireland, this online coaching programme is designed for women who want:
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To feel strong, energised and in control of their health
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To stop relying on willpower and finally build consistency
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To break free from dieting, guilt and all-or-nothing thinking
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A coach who understands the reality of work, family, school runs and stress
This is not a quick-fix challenge.
This is small, sustainable daily actions that compound into long-term change.
WHAT YOU WILL IMPROVE OVER THE 12-WEEKS
Are you a busy, desk-based working mam who’s ready to finally:
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Feel strong, energized, and in control of your health?
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Break free from yo-yo dieting and exhausting workout fads?
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Build a positive mindset that keeps you consistent, even on tough days?
If so, our 12-Week Mind-Body Programme is designed for women like you.
No quick fixes! Just a realistic and sustainable transformation through:
✅ Online Personal Training Sessions (20-30 min/day, no gym required)
✅ Psychology-Based Mindset Coaching (to stay calm, motivated & resilient)
✅ Simple, Sustainable Nutrition (no restrictive diets)
If you're ready to invest a small amount of effort each and every day, this programme will empower you to:
TRANSFORM YOUR BODY:
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Based on our past clients' experiences, many achieved a 10-28 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 AND WELL BEING:
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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 WITH EVIDENCE-BASED TOOLS:
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This isn’t generic ‘mindset coaching’. It’s research-backed psychology related to health and wellness. As a trainee psychotherapist, I integrate CBT and ACT to help you:
→ Overcome self-sabotage (emotional eating, procrastination)
→ Build resilience to stress and cravings
→ Rewire thought patterns for lasting consistency
All tailored to your fitness struggles as a busy mam; because willpower alone fails.
Ready to train your mind like your body?
(Note: The mindset work complements your personal training. I do not provide actual Psychotherapy to Personal Training Clients)
REAL RESULTS FROM WOMEN ACROSS IRELAND
Disclaimer: the results in our client progress pictures are for demonstration purposes only, and those results are not guaranteed for you. Client results vary, and depend on your starting point, daily habits, commitment and consistency with the programme.
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MEET YOUR ONLINE PERSONAL TRAINER AND MINDSET COACH
I’m Coach Alan, a qualified QQI Personal Trainer and a psychotherapist-in-training, completing my clinical training in line with IACP guidelines. I specialise in helping desk-bound working mams like you to:
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Reclaim energy without extreme diets or 2-hour workouts
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Build mental wellness using real CBT/ACT-informed tools (not just ‘positive thinking’)
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Create realistic and sustainable changes, because you deserve more than quick fixes
This programme combines 9 years of fitness coaching experience with psychology-informed techniques to support what genuinely works for busy women.
Important: Any CBT/ACT tools in this programme relate only to health, habits and wellbeing. Psychotherapy itself is not provided as part of personal training or under the umbrella of Mind-Body Training. Coach Alan keeps his personal training and psychotherapy practice separate.
If you’re ready to show up consistently, even imperfectly, I’ll be with you at every step.
But if you’re looking for a magic pill, this isn’t it.
ONLINE PERSONAL TRAINING PROGRAMME: WHAT'S INCLUDED
ACCESSIBLE ONLINE PERSONAL TRAINING FROM ANYWHERE IN IRELAND:
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Designed specifically for women training online from anywhere in Ireland, with flexible online session times to fit early mornings, work breaks and family life.
YOUR ALL-IN-ONE COACHING APP:
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Imagine opening your phone to see exactly what to do each day - workouts, meals, mindset tools and messaging all in one place. No overwhelm, just clarity.
LIVE ONLINE PERSONAL TRAINING SESSIONS THAT FIT YOUR SCHEDULE:
Unlimited 20-30 minute online sessions with Alan in a small group (you're not just a number). These online personal training sessions run daily (early morning, morning and evening) so there's plenty to choose from to suit your schedule.
Plus:
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Your own personalised training plan for days you can't make live sessions
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No gym required - effective workouts that can be done at home, in your office (if suitable) or in the gym (if you prefer). All you need is a stable internet connection
THE MISSING PIECE: EFFECTIVE MINDSET TOOLS:
What makes this different? We use actual psychology (CBT/ACT) to:
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Stop self-sabotage (like stress eating after work)
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Rely less on motivation, and more on inspired action and habits (no more "waiting to feel like it")
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Finally enjoy exercise (yep, really!)
On top of this, you'll gain access to our live meditation sessions, which occur straight after our online personal training sessions.
PERSONAL NUTRITION COACHING:
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No more guesswork - just simple step-by-step and personalised nutrition coaching for long-term success (don't worry - this isn't an unsustainable approach)
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6x recipe books (over 200-pages) along with our super-simple meal planning system & shopping list to make your nutritional plan simple, enjoyable and sustainable.
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Our in app-food tracker, which will help you effortless log your food - automatically calculating the calories - and allow Alan to provide you with beneficial insights
FULL SUPPORT SYSTEM:
This isn't just another app subscription.
You'll get:
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Daily in-app message access to Alan (Mon-Fri) for real guidance
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Weekly progress tracking with detailed reviews and feedback
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A private community of mams on the same journey
COMPASSION-BASED ACCOUNTABILITY:
This is where 95% of programmes let you down. They give you a plan, then disappear and hope that somehow you do ok with it. Here’s how we’re different:
Weekly Progress Tracking
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Every Monday, Alan personally reviews:
✓ Your food diary (not to judge, but to optimize)
✓ Analyse Workout performance and consistency (and adjust as needed)
✓ Identifies mindset blocks (with CBT/ACT strategies)
→ You get actionable feedback every week.
"You're Never Alone" Check-Ins
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1-to-1 calls every 4 weeks (structured support)
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Emergency check-ins when life derails you (because school runs/work issues happen)
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Alan proactively reaches out if you go quiet (to catch slip-ups before they become de-rails)
Compassionate (But Honest) Support
Alan doesn’t just cheerlead. He’ll:
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(Kindly) Call out blind spots that may lead to self-sabotage
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Adjust your plan when life gets messy
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Celebrate wins you didn’t even notice
This is accountability designed for real life - where motivation fades and willpower fails.
IS THIS YOU? (BE HONEST)
If you’re tired of quick fixes that don’t stick and are finally ready to commit to real change, this programme is for you.
✅ THIS PROGRAMME IS FOR THE WOMAN WHO:
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Is done with quick fixes – she wants lasting change, not another 30-day challenge
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Will show up consistently (even imperfectly) because she’s finally prioritizing herself
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Knows real transformation requires effort – but wants expert guidance to make it actually stick
❌ IT’S NOT FOR YOU IF:
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You expect to "get life changing results" without changing habits
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You want your Coach do to all the work for you, without doing any work yourself
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You’d rather blame your schedule than adapt it
The fact you’ve read this far proves you’re different. You’re the kind of woman who follows through – and that’s why this works for clients like you.
FREQUENTLY ASKED QUESTIONS
1. How does online personal training work in Ireland?
Online personal training is delivered through live coaching sessions and a personalised app. You receive access to daily workouts, mindset tools, nutritional guidance, and ongoing support directly on your phone. You can train from home, your office, or the gym. All you need is a stable internet connection.
2. Do I need gym equipment for the programme?
No. Most clients complete the 20–30 minute sessions using bodyweight and simple home equipment. If you prefer using your local gym, your programme can be adjusted to suit that.
3. What is included in the 12-Week Mind-Body Programme?
You get:
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Live online training sessions
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A personalised training plan
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CBT/ACT-informed mindset coaching
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Simple nutritional guidance
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Six recipe books and a meal planning system
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In-app food tracking
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Weekly progress reviews
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Daily messaging support (Mon–Fri)
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Live meditation sessions
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A private community for accountability
The programme covers training, nutrition and mindset in one place.
4. What is the difference between semi-private and 1–to-1 online personal training?
The difference is only in how you train:
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Semi-private: small-group live sessions (€200 euro per month)
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1–to-1: private live sessions (€480 euro per month)
Both options include the same level of nutritional support, mindset coaching, accountability and access to the app.
5. How much does the online programme cost?
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Semi-private online PT: €200 euro per month or €100 every 14 days
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1–to-1 online PT: 480 euro per month
Both options include all coaching, mindset work, nutrition support and weekly reviews.
You do not pay upfront. You apply first to ensure the programme is suitable for your goals and schedule.
6. Do I have to pay when I apply?
No. The application is free.
After applying, Alan sends you a WhatsApp voice note explaining the programme. If it feels like a good fit, you can then choose to join.
7. Who is this programme best suited for?
It is designed for busy, desk-based working mams who want structure, accountability and a realistic approach to fitness. It suits beginners, returners and those who have tried diets or strict programmes that never stuck.
8. How long are the online coaching sessions?
Each session lasts 20–30 minutes, followed by an optional 5-minute mindfulness session, making it easy to fit into a work break, early morning or evening routine.
9. Will I get nutritional support?
Yes. You receive:
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Personalised nutrition coaching
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Six recipe books
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A simple meal planning system
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An in-app food tracker
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Weekly feedback on eating habits
It is a non-restrictive, sustainable approach; no calorie-starving or cutting out food groups.
10. What mindset coaching do I receive?
You get CBT/ACT-informed tools to help you:
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Stop emotional eating
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Break self-sabotage
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Build resilience
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Create consistency
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Reduce stress around food and exercise
This is coaching related to health and habits, not psychotherapy.
11. What results can I expect in 12 weeks?
Many past clients have lost 10–28 lbs, dropped 1–2 clothing sizes and improved strength, energy and confidence.
Results vary depending on your starting point, daily habits and consistency.
12. Is this programme suitable for beginners?
Yes. Most clients start with low confidence, low energy or years of stop-start attempts. Workouts are adapted to your level, and mindset support helps you stay consistent.
13. I’ve tried every diet before. How is this different?
This programme focuses on:
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Daily realistic actions
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Psychology-based mindset tools
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Sustainable habits
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Non-restrictive nutrition
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Ongoing accountability
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Support during real-life challenges (work stress, school runs, fatigue)
It’s built for long-term change, not quick fixes.
14. I live outside Dublin. Can I still join?
Yes. The programme is fully online and available to women anywhere in Ireland.
15. How do I get started?
Click Apply, answer a few questions, and Alan will send you a WhatsApp voice note explaining everything.
If it feels like a good match, you can join straight away.
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