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THE THREE TRANSFORMATION PILLARS

Imagine your transformation as a three-legged chair: mindset, training, and nutrition. Remove one leg, and the chair collapses. This programme strengthens all three to ensure lasting success:

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You see, your body generally reflects how you think and feel.

And that's why trying to change your body without changing your mindset often leads to disappointment.

Old thinking patterns soon creep back in, and derails you. That's precisely why mindset forms the cornerstone of our programme.

As an experienced personal trainer and trainee psychotherapist with a focus on the psychology of weight loss, I understand the power of the mind when it come to body and health transformation.

On my programme, you'll receive 1:1 mind-coaching and support from me, and in-app psychoeducational resources which are rooted in Cognitive Behavioral Therapy and Acceptance and Commitment Therapy.

Tools that are meticulously tailored to help you cultivate a happier and healthier mindset that's needed to succeed.

I understand that your life is a whirlwind of responsibilities, so refuse to burden you with complicated and time-consuming workouts.

Instead, I will show you how to seamlessly fit working out into your busy schedule while coaching you through the process of shifting your perspective to make working out something you look forward to doing, rather than something you dread.

With this programme, you have multiple workout options to choose from:

Self-Directed(DIY) Personal Training
Semi-Private Online PT Sessions which last for 20-30 minutes, with multiple daily time slots to choose from
A blend of Self-Directed and Semi-Private PT Sessions
Or 1:1 Online Personal Training Sessions

Whichever option you go with, your workout programme will ensure that it meets you where you are currently at while guiding you through the process of getting you to where you want to get to.

Our workout approach focuses primarily on strength training and initially, we will place a big emphasis on technique.

Once your strength training knowledge, performance, confidence and abilities increase, we will then focus on gradually increasing the intensity of your sessions.

Our nutritional approach is designed to free you from the trap of restrictive eating:

Encouraging you to continue eating the foods you enjoy, while discouraging you from trying to eat foods that you don't enjoy, but may deem healthy.

Instead, I will show you how to structure your meals in a way that provides your body with the nutrients it needs to thrive, while simultaneously satisfying your taste buds.

Here's an overview of the first 3 weeks:

Week 1:

Apply a simply nutrition habit to your breakfast. Before you start, I will help you come up with 9 alternative breakfast ideas which include this nutrition habit. Ideas that you enjoy, and that are simple to make. You then eat whatever you like for lunch and dinner.

Week 2:

Continue with the above, but apply the same nutrition habit to lunch (I'll help you with 9 lunch ideas). Eat what you like for dinner.

Week 3:

Continue with the above, but apply the same nutrition habit to dinner (I'll help you come up with 9 dinner ideas). Eat what you like between and/or after meals.

This non-restrictive approach ensures simplicity, consistency and long-term sustainability.

You will also gain access to multiple recipe books, eat-out calorie guides (Domino's, Nando's etc) along with access to our in-app food tracker to keep log of your food and gain weekly feedback from myself.

JOIN HERE >

MONEY BACK GUARANTEE

Stay consistent with the 12-week transformation, and if you’re not thrilled with your results or confident in your ability to sustain them long-term, we’ll refund every penny—no questions asked.

Simply email us at coachalan@mindbodytraining.ie at the end of week 12 if you request a refund, and we’ll have it back in your account within 7-10 days.

PROGRAMME OPTIONS

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.

€140 pm >

Semi-Private PT

This package includes everything in the previous option, with the added benefit of unlimited access to our semi-private online PT sessions, providing ongoing support, motivation, and guidance from both myself and a community of like-minded individuals.

€200 pm >

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 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.

APPLY HERE >

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 personalization.
How does the Self-Directed PT option work?

Before you start (during your prep-week) we will schedule a one-to-one online PT session, during which I will coach you through basic fundamental strength training exercises. Based upon your performance, I will then customize a personal training programme for you which you will access and follow on a self-directed/DIY basis through our app on days and times that suit you best. Every Monday, I will analyse your workouts, provide feedback and make necessary adjustments. Then, every 4 weeks, we will schedule a one-to-one online PT session to review your exercise progress and to provide a new plan for the month ahead. With this option, you will also gain access to 1x semi-private PT and meditation sessions each month.
How does the Semi-Private option work?

Like the self-directed option, during your prep-week we will schedule a one-to-one PT 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 myself, 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
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 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 one-to-one PT work?

The one-to-one PT sessions are conducted online, but it will just be me and you on the sessions, and we will schedule them on days and times that work best for us both. With this option you will do 3x one-to-one PT sessions with me, and you will also gain access to the Self-directed and Semi-Private PT options in case you would like to do an additional weekly session.
Do you do instalment payments?

With the self-directed option, you pay €140 every 4 weeks. 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 €480 every 4 weeks, or €120 every 7 days.
I want to sign up, what do I do?

Click here to sign up for the self-directed option: https://goteamup.com/p/1862523-mind-body-training/memberships/206445/ Click here to sign up for the semi-private option: https://goteamup.com/p/1862523-mind-body-training/memberships/206442/ At present our one-to-one option is full, so consider going for one of the above options instead.
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 a trainee psychotherapist, 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.