Ryan Lavery - Performance Coach

Ryan Lavery - Performance Coach People Performing Better

16/03/2026

Most boxers will only focus on the peak of their pyramid

Skill & Technical Ability

But without these two things to support it, you won’t have the capacity to express it

Movement Quality

If a boxer doesn’t have a surplus in movement quality, they eventually break down. Injuries will appear and performance will suffer

Performance Capability

Strength. Power. Sport Specific fitness

This is what allows a boxer to repeat high quality movements and have the thinking power round after round

Once you improve these two things, you can express your technical ability at a far higher level.

The bigger the base, the higher the peak.

16/03/2026

When trying to lose fat, the worst thing you can do is have a carb source on its own. Here’s why

1) Blood sugar spike - glucose enters the bloodstream quickly. This releases large amounts of insulin to bring the blood sugar back down, which temporarily suppresses fat breakdown.

2) Quick crash that follows will often drive hunger again very quickly. When insulin clears the glucose from the bloodstream, blood sugar can dip below baseline. Your brains response interprets this as a need for more fuel, so when you eat toast in the morning the body is crying out for more fuel a couple of hours later.

3) Protein & Fats trigger satiety hormones that tell your brain you’re full. This gives you proper nutritional value with each meal and will stabilise blood sugars so you don’t experience crashes throughout the day.

Fat loss is much more than just calorie counting, it requires the right food at the right times to be successful long term

‘If you don’t start today, you won’t start tomorrow’ Change does not magically appear on a certain day of the week How m...
12/03/2026

‘If you don’t start today, you won’t start tomorrow’

Change does not magically appear on a certain day of the week

How many times has Monday been the catalyst but you’re still stuck in the same position?

Change comes from taking action today

What’s one thing we can do to create momentum?

Train today
Make one better food choice
Go for the run

Every time you delay, you reinforce the habit of not starting.

If you can’t access stored body fat Then how do you burn stored body fat? This is the downfall of a typical calorie defi...
11/03/2026

If you can’t access stored body fat

Then how do you burn stored body fat?

This is the downfall of a typical calorie deficit model

Weight loss is targeted as opposed to fat loss.

83 days from now…You’ll either be glad you startedOr wish you did
10/03/2026

83 days from now…

You’ll either be glad you started

Or wish you did

Most people don’t struggle with disciplineThey struggle because their body can’t access its own fuel.
09/03/2026

Most people don’t struggle with discipline

They struggle because their body can’t access its own fuel.

09/03/2026

What can you remove ?

03/03/2026

The work continues..

Consistency = Performance

Nobody talks about the quiet voice that knows you’re capable of moreAfter boxing, I slipped into unwanted territory with...
02/03/2026

Nobody talks about the quiet voice that knows you’re capable of more

After boxing, I slipped into unwanted territory with my health & fitness

Drinking, smoking, eating sh*te was the new lifestyle for me

I think one extremity had pushed me the other way and this new taste of freedom was slowly making me lose myself

See the person you once were

Young, fit, hungry and healthy

Can slowly fade when you keep making decisions you know aren’t true to your own identity

But some of us can go so far down that hole that we can’t see a way out

We mightn’t have the tools to claw back to who we once were

But what we do have, is the ability to take the first step

Health and fitness as you age isn’t about being an Olympic athlete

It’s about reaching your own potential and gaining back your identity

We are currently at full capacity across all our strength sessions!!The interest since starting in warrenpoint has been ...
28/02/2026

We are currently at full capacity across all our strength sessions!!

The interest since starting in warrenpoint has been unreal!

Thanks to all my current clients and long may the journey continue 💪💪🥊🥊

For anyone looking to join in the future, spots will be limited to each intake depending on whether spaces open up.

If they do, you must be on the waiting list to gain access.

Happy Saturday 🫡

Link in bios/stories

1 spot remaining ! March 2nd
25/02/2026

1 spot remaining !

March 2nd

Address

21 Upper Dromore Road
Warrenpoint
BT343PW

Opening Hours

Monday 6am - 10pm
Tuesday 6am - 10pm
Wednesday 6am - 10pm
Thursday 6am - 10pm
Friday 6am - 10pm
Saturday 6am - 10pm
Sunday 6am - 4pm

Telephone

+447928436952

Website

https://ryanlaveryperformance.com/home

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