James Rafferty

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

15/04/2026

Strength on the up and finally able to push on training again after a few months of virtually nothing.

Honestly, post surgery, I thought it would forever to regain strength - and if you’ve had to take a training break for whatever reason, it’s easy to fall into that way of thinking.

You’d be amazed how quickly you can regain those neural adaptations when it comes to moving weight, as well as the muscle memory too. The body is amazing eh?

The work you’ve done over the years clearly isn’t in vain just because you’ve had to be out of the gym for a bit.

Hopefully in ~ a month or so I’m back to late 2025s numbers. It’s actually a fun challenge!

Let’s go! ☑️

It’s a massive misconception 👇🏻That if you wanna stay in pretty decent shape for the majority of the year, that it takes...
31/01/2026

It’s a massive misconception 👇🏻

That if you wanna stay in pretty decent shape for the majority of the year, that it takes some crazy amount of effort.

Stupidly active, loads of cardio, a 7 day training split and perfect nutrition.

A lot of lads hear that and it puts them off even trying to get in shape because they think that that sort of effort is completely beyond them.

The truth is, most of the stuff I’ve mentioned above is complete overkill.

If you want to get down to single digit anatomy chart ripped, well then yeah, you’ll have to do things that the average bloke wouldn’t.

But that’s not what we’re talking about now.

We’re talking about not having a giant gut, love handles or a swollen face, being fit, strong, lean and full of energy.

And all of this alongside some room for indulgence in your life, and not living like a hermit.

It doesn’t take as much as you think.

It just takes s longer term consistency so that the simple stuff builds up and compounds for you.

What I’ve mentioned in that post should be well within your means.

So if you’re not doing it now, start!

Don’t know where to start?

My DMs are open, come say hi ☺️

This year can be more of the same….or something can change. It’s time to ACT. Come say hi 👋🏻 let’s see how I can help 🤝
08/01/2026

This year can be more of the same….or something can change. It’s time to ACT. Come say hi 👋🏻 let’s see how I can help 🤝

06/01/2026

[Insert: Joker “You wouldn’t get it” meme]

01/01/2026

Not me? 👀

31/12/2025

The take home here is

There is lots of value in recording some of your sets from time to time.

Especially if you are contemplating whether or not it’s appropriate to increase the weight.

Sometimes how difficult you might have PERCEIVED a set is wildly different from how it looks when you watch it back.

And if you’re not an advanced lifter, chances are the disparity between the two will generally be large.

If you’re hitting 8,10,12 reps on a set and every rep looks uniform in terms of how fast they move.

It’s likely the case (if form is solid) that you should be jumping upto the next weight increment - possibly with a reduction to the 4-8 rep range.

And then you build up again. And again. And again.

Sometimes you can be TOO CONSERVATIVE and hang around at weights that you’re almost flinging around at this stage.

This dude was probably overly cautious, but it’s time to jump up amigo!
,
Hope this helps!

Men’s Transformations 🫡
29/12/2025

Men’s Transformations 🫡

Women’s Transformations ✨
29/12/2025

Women’s Transformations ✨

28/12/2025

Looking to start your fitness journey with a FRIEND in 2026?

I am opening some buddy PT (2:1) slots for 2026 in the studio.

This includes:

- 2x hour long PT sessions per week
- A training program
- A private app to track your progress

So if you’re looking to get in shape this new year under the guidance of a professional, whilst also splitting the cost with a friend, well then DM me the words

“BUDDY PT”

To enquire & I’ll come back to you with further information.

- James

17lbs in the difference. But check out the posterior chain difference 😳👏While travelling for work and spending half of t...
12/12/2025

17lbs in the difference.

But check out the posterior chain difference 😳👏

While travelling for work and spending half of the week living in hotels -definitely not ideal.

There’s been injuries, sickness, maybe even a bit too much indulgence at times 🤣

But it’s either blame those things and the status quo remains.

ORRRR

You accept the current circumstances and act through and around them when & where you can.

You CAN get the results you’re after.

It also doesn’t hurt to have the substance, accountability and oversight of a coach in your corner too to make things that bit tolerable 🤣

Excellent effort 👊

Address

Killinarden
Tallaght

Telephone

+353857875060

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