James Rafferty

James Rafferty 1:1 Online Coaching
World Class Fat Loss & Physique results
Certified Nutritionist
10+ years experience (PT)

19/11/2025

No comment at this time

19/11/2025

Let me de-influence you….

And risk slightly demotivating you

Although if you take it up the right way, it’ll likely be for your own good.

If a friend were to tell you that in the new year they’re going to:

- Entirely overhaul their diet overnight

- Jump into a VERY restrictive calorie deficit

- Go from very little activity to 15k steps a day + a separate cardio routine.

- Begin a 5-6x frequency gym split

How confident would you be that they would stick to it?

Given they have had a history of attempting this lofty list before in previous years and barely got to February.

I’d wager you’d be VERY SKEPTICAL.

So why are you not applying the same pragmatism to your own efforts?

You’d readily take the same approach, get overwhelmed and then wonder why it didn’t stick this time?

Look, it’s cool to set yourself some new years goals - and it’s also exciting to make those goals challenging.

But if it’s overkill, you’re not going to give yourself much of a chance of getting some early consistency and building a solid foundation.

I know takes like this doesn’t necessarily sell or grab attention on this app, but being a bit more realistic (and fair to yourself) regarding the goals you set - can really help you to sustain your efforts across the entire year.

Not just January 🤷‍♂️

Need help getting started? My DMs are open 😇

13/11/2025

15 years grinding, finally onto the next notch 🤣🙃😉

12/11/2025

A certain amount of your mid-week attitude taken into the weekend can go a long way.

That doesn’t mean making the weekend an extension of your work week because, well….f**k that 🤣

But if those positive choices you want to make on the fly don’t come naturally to you, well then you’ve no other choice than to get a bit more organised.

Even a small bit of prior planning coming into that Friday-Sunday period can bring you so much closer to your goals and FASTER.

Without making your weekends soul-crushingly rigid! 🤣

Need help building a structure that you can work within to solve EXACTLY that problem? - my DMs are open 😇

12/11/2025

Don () didn’t pick up a weight until his late 60s until we started working together .

Don’t even listen to me, Don - tell us YOUR thoughts on this 💬👇

12/11/2025

Before you part with your moolah 💰 👇

Track for a handful of days and see if you’re about to hit your protein needs from your current diet.

If not, consider can you adjust to hit that goal within your calorie needs/goals.

If you’re able to - you don’t need protein powder.

If you want to supplement protein because you can’t hit your goals and you’ve little calories to play around with

A whey/casein supplement can be helpful.

If they cause you any sort of GI discomfort like bloating for example.

Consider clear protein or maybe even a pea protein.

Thanks for coming to my TEDTalk - smash follow 🫡✅

12/11/2025

TLDR: Keep your muscle. Your future self and those around you will thank you for it. 🤝

Now go follow my page 🫡

12/11/2025

Follow for more! 🫡✅

Address

Killinarden
Tallaght

Telephone

+353857875060

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