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D.F. Dynamic Fitness - FItness Coach, Armagh (2025)

11/02/2022

Now taking bookings for - Beginners Fat Loss Semi-Private PT.

Starts Monday 28th Feb.

Using a mixture of weights and equipment, to get you the results, shape and fitness you want!

PM - to book OR more info.

05/02/2022

🚨 News Alert 🚨

My Small Group Training Sessions are now open for booking

Slots available;

AM
* 09:30
PM
* 17:00
((( 60 minute sessions )))

6 person max capacity per class

You’ll get 3 sessions per week, totalling to 12 sessions per month

You’ll be finely coached but also worked hard, BUT don’t worry your current fitness levels will be accommodated for; ensuring success and enjoyment! These both are GUARANTEED, just read through my reviews and see 😊

FOR FREE — 30min Consultation, Nutrition advise & guidance, meal plan support and access to 24/7 help & support, weekly food log check-ins, weekly measurements & weigh-ins

Message me for prices & for everything else included in your package 😊

Thanks, D ✌️

29/09/2021

𝐂𝐥𝐢𝐞𝐧𝐭 𝐒𝐩𝐨𝐭𝐥𝐢𝐠𝐡𝐭 - 𝕊𝕥𝕦𝕒𝕣𝕥 ℕ𝕖𝕝𝕤𝕠𝕟

Stuart Came to me a while back feeling at an all time low. He felt insecure in his body which hindered many things in his daily life.
He tried to rectify this with his own training and dieting but sadly he couldn’t find anything that would stick and make an actual change.
He finally took the leap and reached out for my help, I couldn’t be more glad he did! Being able to help him out, seeing his physique change and his confidence sore has been heart warming! I’m delighted for you bud! 😊

𝐇𝐞𝐫𝐞'𝐬 𝐰𝐡𝐚𝐭 𝐡𝐞 𝐡𝐚𝐝 𝐭𝐨 𝐬𝐚𝐲;
“1st month completed and to be honest I’m already seeing mega results! Honestly such a confidence boost to see myself gaining size and looking far better and feeling it too.

Honestly wish I’d started sooner. The fact it’s 1-to-1 training means it’s more focused and less distractions than on my own in the gym, as well as having the knowledge on the moves and exercises.
The intensity is mental haha, but it’s clearly worked and I’m not gonna stop now! Diarmuid is the best trainer about in my opinion to be honest.

Anyone who is low with self confidence, scared to go to the gym in front of anyone, or just lost for some direction…I highly recommend them to go to Diarmuid.

Diarmuid fixed my diet plan, giving me better food choices and totally changed the way I think about my food and training. I can finally have peace of mind to go out and not feel so self conscious. It’s only been 1 month and I’m already bigger, stronger and more confident….so I can only imagine what I will be like in 4-5 months down the line.💪”

We took a simple approach with; simple intense training, some tweaks made to his nutrition and small changes to daily habits.

I’m super proud of you bud, and you should be too! 🌟

02/07/2021

💫𝐂𝐥𝐢𝐞𝐧𝐭 𝐒𝐩𝐨𝐭𝐥𝐢𝐠𝐡𝐭💫

𝕃𝕠𝕦𝕚𝕤𝕖 ℂ𝕠𝕨𝕒𝕟

She’s 44lbs down (𝐈𝐧 𝐉𝐮𝐬𝐭 3 𝐌𝐨𝐧𝐭𝐡𝐬)
AND….
Growing those curves in all the right places too! 🥳

𝐖𝐡𝐚𝐭 𝐬𝐡𝐞 𝐡𝐚𝐝 𝐭𝐨 𝐬𝐚𝐲;
“ My time training with Diarmuid to put it into one word would be 𝐅𝐀𝐍𝐓𝐀𝐒𝐓𝐈𝐂. I have seen improvements in my mental and physical health, Diarmuid has been very supportive and accommodating to my health and well being while also giving me a kick in the right direction.
I can see my physical appearance changing daily. My confidence in myself is at an all time high, I can finally wear what I want without second thinking it, eat what I want without feeling guilty and no more feeling self conscious in public. HIGHLY RECOMMEND! You also couldn’t find a more lovely caring lad to get help from. “

“ I would recommend Diarmuid to anyone of all ages, especially people that are afraid or don’t know where to start. When I started I was super scared to set foot into a gym or to even work out….but now it’s a piece cake. I can safely say if it wasn’t for his help I’d still be in that mindset. “

𝐃𝐨𝐞𝐬 𝐭𝐡𝐢𝐬 𝐬𝐨𝐮𝐧𝐝 𝐥𝐢𝐤𝐞 𝐲𝐨𝐮? 🤔
Yes? Okay, I’d love to hear from you…..we’ll get you them outstanding results 𝐘𝐎𝐔 desire! 🔥

Let’s chat, send me a message 😊 🤝

29/06/2021

💫BIG NEWS 💫

𝙆𝙀𝙀𝙋 𝘾𝙃𝘼𝙇𝙇𝙀𝙉𝙂𝙄𝙉𝙂, 𝙋𝙍𝙊𝙂𝙍𝙀𝙎𝙎𝙄𝙉𝙂 𝘼𝙉𝘿 𝙇𝙀𝘼𝙍𝙉𝙄𝙉𝙂
is the main thing I always tell my clients.
So, I’ve took a leaf out of my own book and practiced what I preach and set myself another goal of becoming a Sports Masseuse.

I’m delighted to announce that after 36 weeks of hard work, studying and many practical hours put in, that I am now 𝙖 𝙛𝙪𝙡𝙡𝙮 𝙦𝙪𝙖𝙡𝙞𝙛𝙞𝙚𝙙 𝙇𝙚𝙫𝙚𝙡 3 𝙎𝙥𝙤𝙧𝙩𝙨 𝙈𝙖𝙨𝙨𝙖𝙜𝙚 𝙏𝙝𝙚𝙧𝙖𝙥𝙞𝙨𝙩.

From this week onwards, I’m now taking bookings….working out of my own private facility

𝙋𝙡𝙚𝙖𝙨𝙚 𝘿𝙈 𝙢𝙚 𝙛𝙤𝙧 𝙙𝙚𝙩𝙖𝙞𝙡𝙨 𝙧𝙚𝙜𝙖𝙧𝙙𝙞𝙣𝙜 pricing / booking slots / opening offers etc.

𝙀𝙓𝘾𝙄𝙏𝙄𝙉𝙂 𝙏𝙄𝙈𝙀𝙎 𝘼𝙃𝙀𝘼𝘿✌️

16/04/2021

ᴡᴇɪɢʜᴛ ʟᴏss ❌ VS Ғᴀᴛ ʟᴏss ✅

Changing your physique is NOT a linear process, measured just by your weight on the scale.

Most scales DON’T differentiate between fat loss and muscle loss. Therefore , they aren’t a reliable way of tracking your progress

Weight loss is NOT only losing fat but also water, muscle glycogen & lean body mass

Lean body mass is every tissue in your body except fat, it’s; organ, muscle, bone and nerve tissue.

You’ll become a small version of who you are right now, there will be no changes in your body shape — you’ll look the same just smaller

Fat loss however is just a reduction in body fat. Your waist will go down, your abs will show AND you’ll create shape to your body — ᴛʜᴀᴛ's ᴡʜᴀᴛ ᴡᴇ ᴀʟʟ ᴡᴀɴᴛ 🌟

In order to create a healthy fat loss process, you have to minimize the losses of lean body mass and maximize those of fat.

The best strategy for this is to;

1. Eat in a moderate caloric deficit
2. Establish balance between all of the nutrients (make protein a priority)
3. Add resistance training (minimum 3 times a week)
4. Hydrate well
5. Sleep well

By doing all of the above, losing fat and changing how you physically look will feel NATURAL

ɴᴇᴇᴅ ғᴜᴛʜᴜʀᴇ ʜᴇʟᴘ & ɢᴜɪᴅᴀɴᴄᴇ?
ʏᴏᴜ ᴋɴᴏᴡ ᴍʏ ᴅᴍ's ᴀʀᴇ ᴀʟᴡᴀʏs ᴏᴘᴇɴ😊

Let ME help YOU 😎

START MAKING CHANGES NOW 💥

07/04/2021

ᴀʟᴄᴏʜᴏʟ 🍺 ᴀɴᴅ ᴛʀᴀɪɴɪɴɢ 🏋️

From time to time we all like to let our hair down via having a few drinks with friends, family etc. There’s is no reason why once in a while we shouldn’t enjoy ourselves (responsibly, of course).

BUT.......to achieve results in the gym, you need a combination of exercise, nutrition and recovery.

Many assume because they’ve a good diet, alcohol will not affect their body or results. Unfortunately, this is not true. Having a good nutrition plan does not outweigh the negative effects of alcohol.

So how can alcohol affect our training and results?

* When you consume Alcohol, it is used as a primary source of fuel by your body to make energy. The excess glucose and lipids from your food end up as adipose tissue or fat.

* Alcohol disrupts your REM sleep, and we all know that sleep is a key component of good recovery! Without it we can’t recover from training sessions and get results!

* Alcohol consumption can cause the body to become dehydrated, leading to you experiencing low energy levels and decreased athletic performance in your workouts etc.

* Alcohol can cause you to gain body fat. It increases your appetite making you want to consume more food. Alcohol also has calories, they can rack up quickly, with 7kcal per gram. Both of these EASILY leading to excessive calorie intake = extra body fat gained.....UNLESS of course, they can account for this in their diet.

* Alcohol is also associated with increased inflammation, a process which will increase muscle tissue breakdown and alter hormone production, which could prevent any muscle gain and fat loss from the workout, it can even cause muscle loss and weight gain

Do you need to be T-totaler to get results?

OF COURSE NOT! A few drinks every now and then in MODERATION won’t do much harm.

Just be mindful of these effects of alcohol on your training😁

07/04/2021

ᴀʟᴄᴏʜᴏʟ 🍺 ᴀɴᴅ ᴛʀᴀɪɴɪɴɢ 🏋️

From time to time we all like to let our hair down via having a few drinks with friends, family etc. There’s is no reason why once in a while we shouldn’t enjoy ourselves (responsibly, of course).

BUT.......to achieve results in the gym, you need a combination of exercise, nutrition and recovery.

Many assume because they’ve a good diet, alcohol will not affect their body or results. Unfortunately, this is not true. Having a good nutrition plan does not outweigh the negative effects of alcohol.

So how can alcohol affect our training and results?

* When you consume Alcohol, it is used as a primary source of fuel by your body to make energy. The excess glucose and lipids from your food end up as adipose tissue or fat.

* Alcohol disrupts your REM sleep, and we all know that sleep is a key component of good recovery! Without it we can’t recover from training sessions and get results!

* Alcohol consumption can cause the body to become dehydrated, leading to you experiencing low energy levels and decreased athletic performance in your workouts etc.

* Alcohol can cause you to gain body fat. It increases your appetite making you want to consume more food. Alcohol also has calories, they can rack up quickly, with 7kcal per gram. Both of these EASILY leading to excessive calorie intake = extra body fat gained.....UNLESS of course, they can account for this in their diet.

* Alcohol is also associated with increased inflammation, a process which will increase muscle tissue breakdown and alter hormone production, which could prevent any muscle gain and fat loss from the workout, it can even cause muscle loss and weight gain

Do you need to be T-totaler to get results?

OF COURSE NOT!
A few drinks every now and then in MODERATION won’t do much harm.

Just be mindful of these effects of alcohol on your training😁

01/04/2021

Is change possible⁉️ In 21 days⁉️In 12 sessions⁉️

Hell yes! 🤯

Client Update:
Ellie Keenan

Ellie came to me at the start of March in a rut and with a problem. She wanted to take ownership of her own health and well-being, tone her body up and lose some body fat too. However, she’d tried before and fail.....she wasn’t sure where to start whether it be in terms of exercise, nutrition and motivation.

How did we fix her problem? 🤔

We set to work on my 21 Day Fitness Kick programme. Providing her with all the tools (workouts, personalised nutritional information, goal setting, recovery techniques) she needed to kickstart her fitness journey, make it a sustainable lifestyle and FINALLY be successful. All she needed to bring was a can do attitude. By god she did!

This girl cut the BULLS**T.....was consistent and worked her ASS off. NOW look at what she achieved in 21 days (12 workouts). She dropped 7% body fat, lost 8lbs and toned up!

She even enjoyed it that much she’s decided to stay on and continue her fitness lifestyle under my coaching guidance

Superb work Ellie 👏 AND it’s only the start

Can’t wait to see what the next phase brings 😄

𝘚𝘞𝘐𝘗𝘌 𝘙𝘐𝘎𝘏𝘛 𝘛𝘖 𝘚𝘌𝘌 𝘞𝘏𝘈𝘛 𝘚𝘏𝘌 𝘏𝘈𝘋 𝘛𝘖 𝘚𝘈𝘠 👆➡️

𝘚𝘌𝘌.......Anything that you want to achieve in life can be if you take a similar approach to it:

1. Set a goal with purpose
2. Cut the BU****IT & Work your ASS off
3. Assess your progress along the way
4. Focus on the journey to the result, rather than the result itself

NOW.....Go Get It✅

01/04/2021

Is change possible⁉️ In 21 days⁉️In 12 sessions⁉️

Hell yes! 🤯

Client Update:
Ellie Keenan

Ellie came to me at the start of March in a rut and with a problem. She wanted to take ownership of her own health and well-being, tone her body up and lose some body fat too. However, she’d tried before and fail.....she wasn’t sure where to start whether it be in terms of exercise, nutrition and motivation.

How did we fix her problem? 🤔

We set to work on my 21 Day Fitness Kick programme. Providing her with all the tools (workouts, personalised nutritional information, goal setting, recovery techniques) she needed to kickstart her fitness journey, make it a sustainable lifestyle and FINALLY be successful. All she needed to bring was a can do attitude. By god she did!

This girl cut the BULLS**T.....was consistent and worked her ASS off. NOW look at what she achieved in 21 days (12 workouts). She dropped 7% body fat, lost 8lbs and toned up!

She even enjoyed it that much she’s decided to stay on and continue her fitness lifestyle under my coaching guidance

Superb work Ellie 👏 AND it’s only the start

Can’t wait to see what the next phase brings 😄

𝘚𝘞𝘐𝘗𝘌 𝘙𝘐𝘎𝘑𝘏𝘛 𝘛𝘖 𝘚𝘌𝘌 𝘞𝘏𝘈𝘛 𝘚𝘏𝘌 𝘏𝘈𝘋 𝘛𝘖 𝘚𝘈𝘠 👆➡️

𝘚𝘌𝘌.......Anything that you want to achieve in life can be if you take a similar approach to it:

1. Set a goal with purpose
2. Cut the BU****IT & Work your ASS off
3. Assess your progress along the way
4. Focus on the journey to the result, rather than the result itself

NOW.....Go Get It✅

D.F. Dynamic Fitness - FItness Coach

11/02/2022

05/02/2022

29/09/2021

02/07/2021

29/06/2021

16/04/2021

07/04/2021

07/04/2021

01/04/2021

01/04/2021

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