Hybrid Health & Performance

13/02/2026

You don’t just want fat loss.

You want confidence back.
You want your clothes to fit properly again.
You want summer without hiding behind baggy layers.

You want more energy for the people and moments that matter.

That’s what consistent training and eating well actually give you
a life you’re happier living in.

Need help? Message us.

11/02/2026

If you want to tone up, here’s the truth.

It’s not high reps, low weights or sweating more
it’s holding onto muscle while losing body fat.

That means protein actually high enough
and lifting heavy enough that the last reps are uncomfortable.

If you could’ve done five more, it wasn’t enough.

Need help? Message us.

09/02/2026

You were good all week… then had a takeaway.

Cool…That’s called being human.

Progress isn’t built on perfection
it’s built on consistency you’re happy to repeat.

If your plan doesn’t allow room for real life, it’s not a plan, it’s a restrictive diet.

Need help getting this right? Message us.

08/02/2026

It’s been raining pretty much every day lately, so we caught a rare dry morning and got a small hike in with some of the Hybrid crew.

Plans changed last minute thanks to a fallen tree, but shoutout to Maria from hikinghens for sorting an alternative route and kept us moving.

Fresh air, good chats, legs working, and finished properly with a coffee and a bun.
No photo of the bun… it didn’t hang about 😋 ☕

Big believer in this stuff.
You don’t need fancy plans, just get outside, get moving, and do it with good people.

01/02/2026

I could say I don’t know why you’re not following the plan or why you’re not getting results. We all have the same 24 hours. But that’s what I’d say if I was being an absolute k**b.

The reality is, we’re all different. I’ve more free time than most and I’m obsessive with sport, so of course I train more. That doesn’t make me better, it just means my life looks different.

For most people, fitness is a small part of their life. It’s there to support it, not take it over. And just because you weren’t into training or sport before doesn’t mean you can’t be now.

If you want more energy, a better mood, a bit of fitness, or simply to climb the stairs or play with the kids without feeling wrecked, that’s a solid reason to start.

Keep it simple. Train two to four times a week. Move daily. Eat well most of the time. And don’t beat yourself up for living your life.

If you want help building something that actually fits your lifestyle, you know where to find me.

31/01/2026

It might not feel like it after the absolute state of the weather we’ve had this January, but don’t be fooled.

Summer is coming. As it does every year, funny enough.

I’m a big believer in training for the sake of training and feeling good for the sake of feeling good.

But let’s be honest, having something on the horizon helps. Summer holidays, weddings, weekends away, lighter clothes, swimsuits, bikinis. Just feeling more confident in your own skin.

You don’t need to wait until it “feels like summer” to start. You start now so future you is grateful.

Also, slight shoutout to ChatGPT for doing me dirty and slicing my logo in half. We move 😂

Also might have stole this from intensityfitnessglencar

30/01/2026

Exercise isn’t a quick fix. It’s a long game.
If you want long term results, you need something you can repeat, not something you suffer through for a few weeks.

You don’t even have to love it. If you do, happy days.
Most of the time you show up for how it makes you feel after, the habits it supports, and the life it keeps you capable for.

That’s the beauty of it.
You train for your future self, not the workout itself.

26/01/2026

Hosting a session in the gym + a q&a this Thursday as part of a womens health programme!
All details are in the post with how to get involved!
Hope to see you there!

‼️SPACES AVAILABLE‼️

Looking to ease back into fitness or try something new?
This week's session is at Hybrid Health & Performance for a free session and health Q+A funded through Southern Health and Social Care Trust. This programme is designed for women 30+ who may not have exercised for a while or be new to exercise, with Craig there to support you and meet you where you are.

Thursday 29th at 2pm at Hybrid Health & Performance, The Nautilus Centre.

Want to get involved?
Send us a message or email: louisedunk.nsu@gmail.com

25/01/2026

Apparently by mid-January, 80–90% of people have “failed” their New Year’s resolutions.

I don’t fully buy that.

To fail means you’ve quit.
As in, “I’ll try again next year.”

What usually fails isn’t the person.
It’s the all-or-nothing approach.

Unrealistic targets.
Unrealistic expectations.
Then one setback happens and it’s written off as failure.

Setbacks are inevitable.
Progress is about how quickly you get back on, not pretending they won’t happen.

Moving towards a goal just means you’re doing the right things more often than you’re not.

That’s why reflection matters.
What went well?
What didn’t?
Why didn’t it?

So when the next challenge shows up, you’re not guessing.
You’re prepared.

That’s how momentum is built.
That’s how results actually happen.

And that’s exactly what we do at Hybrid.
Structure. Guidance. Support. No guesswork.

If this speaks to you, send me a message and let’s get you moving in the right direction.

23/01/2026

Confidence doesn’t come first.
Evidence does.

If you’ve never been to the gym, don’t know what you’re doing, and feel judged the second you walk in, of course you won’t feel confident.
That’s not a flaw. That’s human.

What holds most people back isn’t a lack of confidence.
It’s a lack of plan, guidance, and support.

Confidence is built by showing up, being coached, and stacking small wins over time.

That’s what we do at Hybrid.
You turn up. We handle the rest.

If this hits home, send me a message and let’s get you started.

21/01/2026

Every January gets blamed.
Low motivation. Bad weather. No energy. No time.

But January isn’t the problem.

Most people start with unrealistic expectations, all or nothing rules, and a plan that only works when life is calm and perfect.

Then real life shows up and suddenly it’s
“I’ve failed”

You haven’t.

Missing days isn’t failure.
It’s feedback.

A good plan survives bad sleep, busy weeks, low motivation, stress, kids, work, and life getting in the way.

A bad plan collapses the first time conditions aren’t ideal.

That’s why confidence and results don’t come from hype or willpower.

They come from structure, habits, and being in an environment that keeps you showing up even when motivation dips.

So if January hasn’t gone to plan, you’re not behind.

You just need a better one.
And a bit of support while you build it.

20/01/2026

I nearly talked myself out of this.

Not because I didn’t know the topic.
Not because I’m bad at speaking.
But because in my head, I’d turned it into a threat.

Speaking to a group.
Getting it wrong.
Saying something stupid.
Failing publicly.

All the usual stories your brain tells you when growth is on the line.

This was an introductory workshop for a group of local dads from Mourne SureStart, setting the stage for a training block we’re about to start together.

Nothing fancy. No big performance required.

And that’s exactly why it mattered.

So instead of avoiding it, I did the boring thing:
I practised it. Five times.

Out loud.
In full.
Until the pressure disappeared.

And when the moment came, it wasn’t polished or perfect.
It was calm. Honest. And I followed through.

That’s the win.

Not the workshop.
Not the delivery.
But doing the thing I’ve been quietly avoiding because I know it matters long-term.

If you’re honest with yourself, there’s probably something you’re avoiding right now too.

Not because you can’t do it, but because you’ve built it up in your head.

Here’s what I keep seeing, both in life and in the gym:
growth gets a hell of a lot easier when you’re not doing it alone.

The right environment.
The right people.
A bit of accountability and support.

That’s what we’re building with this group and what we work on in the gym every day.

Not just stronger bodies, but people who stop letting fear quietly decide for them.