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Kevin Duffy, 160 bothwell Street, Glasgow (2025)

01/01/2024

Some might say it’s a bit soon…. But she said yes ❤️💍

02/11/2023

Constantly having to 'start again'

Let me know if this sounds familiar?

You start the week

Full of enthusiasm that this will be the week you nail it

Nothing is going to through you off track

Yet...

Your boss hits you with a last minute project

Your other half bought a dominos

Your kid kept you up all night

Or any of the other 1000 weekly obstacles our clients face

Now if you don't have the right strucutre, strategy and support

Any of these can easily derail you

Leaving you feeling defeated and ready to call the week a right off

Only to muster up the enthusiam and starting again

In a few weeks

(when you have put in another kg or two)

Well Nikki didn't play that game

Instead she dropped over 25kg learning from these obstacles

Not hoping for a perfect week but instead planning

Planning when she could be caught short

She knew that the late night take away is tempting

Especially after a long day at work

So she batch cooked extra meals and froze them

This one switch sounds simple

And it is

But that's the trick

More often than not getting in the shape of your life

Is way easier when you have the right support

The strategy and the rights system

If you want a copy of the guide we use to help clients plan their week for success

DM the word "RESET"

& I'll send you a free copy

25/10/2023

The 'secret' to these results?

Hiring a coach!

This caption won’t be long

Like Brian's result, I'll keep it fast and cut through the bu****it

He had been training for more than a decade when we started working together.

During that decade he built a very successful career and started a family

Naturally leading to him taking his focus off his own training

Letting the standards slip

This hit a breaking point and he had enough

Yet despite many attempts to regain the look he once had

Trying every approach, he could never seem to see it through

This is where I came in

I asked him what tripped him up in previous attempts

It came down to two things

Going cold turkey, cutting out all foods he loved

Using generic training plans that had him committing to hours in the gym

Both left him feeling like he was swimming against the tide

Sticking to it for a week was hard enough

Never mind long enough to transform!

So I built his strategy to make sure he was in and out of the gym sharp

Letting him get back to work

We taught him how to understand nutrition

So that he could enjoy tasty meals with his family

Even if it took him a while to trust that he could eat this many carbs and still shape up!

We built in a few shots of tequila and used his pizza oven to get creative

It wasn’t rocket science

Just the right plan for the right person

It's the biggest thing I see holding career-driven men back from getting into shape

They support their family but don't outsource THEIR support.

When you do

It fast tracks the results

If like Brian you know you would benefit from having the plans custom-built for you

Along with the support to see it through

Here's your sign

Click the link in my bio for the details

Now I’ll be direct

To get results you don’t need any more time

Or any more information

You just need to take action

12/10/2023

Going around in circles with your diet?

If you feel like you are going nowhere fast

Taking one step forward only to take two back

I want you to STOP beating yourself up and ask yourself this one question

Is what you are doing the right fit for you?

No this isn’t a free pass

No matter what approach you take

This s**t requires hard work, you need to roll your sleeves up

But you don’t need to feel like you are swimming against the tide constantly!

So ask that question - and don’t take 60seconds to answer it

Dig a little

The deeper the better, get very specific

Spend some time thinking about where you keep falling off

Katie is the perfect example of this

126lbs down

A stone a month like clockwork

Katie and I first worked together years ago

In the first 9 months, she dropped 9 stone

She was a great client

Hard-working, consistent and fully transparent

She owned every slip-up, communicated it with me and we game-planned together to prevent a repeat

But…

This was before I worked online

Then at the start of lockdown, we worked together again

And it was like coaching a completely different client

The process just didn’t connect

Now three weeks ago

We started working together again

(Online but with one session a week in person)

As of this morning, she is 8lbs down in the first 3 weeks

I asked Katie about this yesterday and she told me the two reasons why;

She can’t bu****it me in person
She doesn’t like training solo

So for her, this is the approach works

She can be transparent about her struggles and she has a weekly reset point that she enjoys

I’m calling this now

In 12 months time this will be one of the best transformations you have ever seen

Be more like Katie, use an approach that works!

10/10/2023

Yesterday Kyle sent me this photo

It’s from his wedding

What a day!

Now it needs to be said

Rocks looks like an absolute smoke show

Despite that being the obvious

What stood out to me with this photo was just how in the moment we were

Upfront and centre going IN on the dance floor

I’ve been to two weddings this year

In both of which

I’ve been glued to the dance floor

I’ve gone 12/10 for effort and 1/10 on ex*****on

(I’m not joking it’s a horrendous sight - born with two left feet..)

But during both of these, I’ve felt absolutely tremendous

Thanks to a new Reiss suit

One that I spent a few weeks hunting for

Yet here’s the thing, for most, the process of buying clothes for events like this

Is NOT enjoyable

The shopping experience

Is riddled with trying things on to hide parts you don’t like

Then when you finally do settle on something

On the day you are pulling and adjusting

You don’t feel comfortable

There’s no way you can let go and enjoy the moment

Now I’m not saying this to twist the knife, I’m saying this becuase I’ve been there

And it fu***ng sucks

But it doesn’t need to be this way

You CAN change this…

So that not only do you enjoy the shopping event

But that you can fully let go and enjoy the event

Because the confidence is there!

Now I won’t sugarcoat it

This doesn't happen by accident - It requires effort

But it’s a trade-off I’d make EVERY. SINGLE. TIME!

Ps As we head into the back end of the year, everyone's social calendar starts to fill and most struggle to balance this with their goals

Comment below or DM the word “SOCIAL”

I’ll give you a free copy of our guide to enjoy this AND make progress!

04/10/2023

At this time of the year

Theres a lot of people on the fence

Just about ready to accept they will try again next year

That it will be different when January rolls around

But…

It’s time to burst that bubble of bu****it

Change only comes if you change

If you accept that now

You will be in a completely different position BEFORE 2024 starts

Ignore it and you will repeat the same process for as many years as it takes until you are ready to

Put the work in and commit to the process

Ps when I say you will be in a different before the year I mean it - Natalia done this in 8 weeks

Thats enough time to feel unreal at your Christmas night out 😉

So what will it be?

03/10/2023

Do you back yourself?

It's a hard pill to swallow but...

Sometime the answer to that question is no

Especially if you have a track record that goes against success

If you have tried to diet before and failed

It's no surprise you might question

If you have what it takes

Sometimes with coaching I can see patterns

Last week was one of those weeks

I had a few clients feel a little 'flat'

Lacking their usual zest

Something that came up was doubt

Doubt that they could see the process through

To reach the goal

Yet this week, after wrapping up the first wave of checkins

Every single one of them took a step forward

Because we removed the 'big picture' pressure

You see the process isn't always easy

It's not always straight forward

And often you can be your worst enemy by getting in your own head

If this sounds familiar for you right now

I'll tell you what I told clients last week

Reframe the doubt

Instead of asking can you achieve the goal

Ask your do you back yourself enough to do the work required today?

Nothing more

Only what's on the list for today?

The answer to that is always yes, once you have that

Then get to work!

Ps You don't have to love every day, or week so if you are feeling similar, embrace it an do the work anyway

It will pass!

Your future self will thank you

Much like when he took one day at a time and got into photoshoot shape 🎯

27/09/2023

“You don’t know what you don’t know”

I love that saying

Today was a big reminder of it

I done my first ever track run

Very quickly realised

What looked okay on paper

Felt a lot harder on the track

But that’s the beauty of doing the work

It teaches you the lessons

You learn how to get better by doing it

There’s only so much you can learn from reading or talking about something

So here’s a reminder

If you are putting something off

Waiting for the ‘right time’

When you feel ready

Don’t

Starting will teach you what you need to know far quicker

Ps 400m repeats are a different gravy 😅

17/09/2023

The Double Champ 🏆

What a weekend

Down south supporting this absolute legend for his first ever bodybuilding show

Seeing the work he put into this goal

Made witnessing him stand tall up their special

Proud of you brother ❤️

That being said…

I’ll be happy to never see you wearing nothing but a sock again

Ps Swipe to see the most athletic pint holder you’ve ever seen

11/09/2023

Dieting ISN’T the only way to change your shape.

For some getting lean is the end of the change you want

For most, there will still be a few areas of your body you would like to work on!

This is where getting strong in the gym comes in

This week I’ve brought it up more than once in check-ins

As you come to the end of a diet phase you are looking at bringing food back up

Putting you in a much better position to build muscle.

Just as important you want to get specific with what you still want to improve

No matter how much you wish you could just change your stubborn bits

Fatloss works globally

But…

Building muscle can be VERY targeted!

Setting performance goals in the gym and getting brutally strong is what creates change!

In the last few weeks, I’ve had clients, saying they are happy with how their stomach looks but would like their legs, arms or bum to look a little more toned.

Want a bigger ass?

Pick two-three moments and get stronger in them!

Want a more defined back?

Pick two-three movements and get stronger in them!

Want your arm to look more toned?

Guess where we are going with this…You got it!

The recipe for building shape is simple;

Progress your lifts,
Progress your food
And be patient

The difficulty is in repeating the recipe for long enough to get what you want

That’s where having a solid support network can be worth its weight in gold

This trip to Italy seen some outstanding gym sessions

Because the support was there

Do you have yours locked in?

26/08/2023

Wednesday was a full circle moment for me

Helping my client Kyle knock it put the park getting his own client shoot ready!

Back in March Kyle walked the walk and documented his own cut with a Recomp group shoot

Off the back of that…

He’s put in the work and seen his own coaching business go from strength to strength

Going through the process himself gave him the platform to take others through it

So it’s no surpris…

He’s now churning out his best results to date

On Wednesday he had his first guy in for a shoot

And asked if I could help out to get the best images

Not sure how I feel about missing out on applying the coconut oil 😅

But it was pretty fu***ng cool to see the impact coaching him is having on his own clients

25/08/2023

Financial recruiter Rob found drive again!

Rob's story isn’t too dissimilar to a lot of our clients that have prioritised their careers

He doesn’t lack drive or discipline

He just hadn’t found the path

The path that has him looking, feeling and performing at his best in all areas!

Rob had a solid sports background

Playing Rugby in his uni days

Yet self-confessed one of the not-so-hidden skills Rob honed in this time

Was enjoying the pints

And soaking up the social life that come with it

Something that working in recruitment can be a huge benefit

Where your network is your net worth

Client lunches and after hours drinks are just par for the course

But like a lot of our clients

With his career demands increasing

The social habits stayed but the exercise dropped off

Year after year he trended away from the once in shape who was great at both!

Until he got to a point where he needed a change

There’s only so much you can sacrifice your health before it takes it’s toll

Like I said

He doesn’t lack drive or discipline

He just needed the right guidance

So whilst we went through a period of black and white fat loss

Where he reprioritised his health

The long term pay off is that he can now walk all paths

Looking great, performing well in work and enjoying a social life

With the skills to push and pull between all three

When inevitably one demands a little more from time to time!

Rob embodies this with a sub 3 hour marathon (without looking like a runner), thriving career along with a busy family and social life

The only thing we've missed...

I still haven't taken him for a pint!

If work demands have caused your health to take a back seat the last few years

Don’t settle!

You can have it all

You already have the drive

We can fast track the path, just drop me a message and we can run you through how!

Or click the link my bio for details

24/08/2023

The 'secret' to these results?

Hiring a coach!

This caption won’t be long

Like Brian's result

We'll keep it fast and cut through the BS

He had been training for more than a decade when we started working together

During that decade he built a very successful career and started a family

Naturally leading to him taking his focus off his own training

Letting the standards slip

This hit breaking point and he had enough

Yet trying many times to regain the look he once had

Trying every approach he could never seem to see it through

This is where I came in

Surpisingly to him my 'secret' wasn't to do more

Instead I asked him what tripped him up in previous attempts

It came down to two things

1. Going cold turkey (cutting out all foods he loved)
2. Using generic training plans (over committing to hours in the gym)

Both left him feeling like he was swimming against the tide

Sticking to it for a week was hard enough

Never mind long enough for results!

We built his strategy to make sure he was in and out of the gym sharp

Letting him get back to work

We taught him how to understand nutrition

So that he could enjoy tasty meals with his family

Even if it took him a while to trust that he could eat this many carbs and still shape up!

We built in a few shots of tequila and used his pizza oven to get creative

It wasn’t rocket science

Just the right plan for the right person

It's the biggest thing I see holding career-driven men back from getting in shape

They support their family but don't outsource support for their goals.

When you do it fast tracks results

If like Brian you know you would benefit from having the plans custom-built to you

Along with the support to see it through

Here's your sign

Our September slots are open…

There’s only 5

Click the link in my bio and I'll reach out

Or you can keep spinning your wheels

The choice is yours

What will it be?

23/08/2023

GP Roopa ditched the diet cycle

Despite having worked with Recomp since early 2021, last week was the first time we met in person

It was great to recap her journey!

20kg lost ✅
Skyrocketed confidence✅
Finally doing something for herself ✅

She achieved the results she's been chasing for years

Today I want to share the biggest lesson for her results

It's easy to put others' success in a box

Thinking they 'have it easy'

There’s a saying

“If you want something done, give it to a busy person”

On the surface, it sounds counterintuitive

Someone already juggling a lot surely doesn’t need more to juggle?

Here’s the catch

It might hurt a few feelings

You're probably NOT as busy as you think you are

If you are - Then you NEED the support to be productive

Truly busy people are usually very good at time management

Because they have to be!

Like Roopa

When she reached out

She was backed into a metaphorical corner

She needed to change how she felt

Both in image and energy

But as a mum to two beautiful girls

(A full-time job in itself)

She’s also a full-time Doctor

To add to the list of educator, speaker and author!

It’s easy to say she was short on time!

In fact, it would be an understatement

Very few are as busy as Roopa!

Yet the reason she was able to get jaw-dropping results?

She forward planned!

She budgeted her time every single week

Building in time for her work

Her family

And her transformation

Not to say it was easy, there were plenty of weeks when she needed support

But it was her willingness to come to the table and forward plan exactly

Plan when you are shopping
Plan when you are going to the gym
Plan when you are getting your steps done

Don’t hide behind being too busy

I know time management isn't a 'head-turning' topic

Yet...

When it's the catalyst for countless compliments

When it's the backbone of endless energy and productivity

When it's the foundation for having you feel the best you have felt since your teens

Then I'd say it's a worthwhile topic

So you have two choices

You can either have us help you manage it and get results like Roopa

Or you can say you're too busy

What will it be?

24/07/2023

Bongiorno 🇮🇹

10/07/2023

It’s might be difficult

But you only make it worse if you put it off

10/07/2023

Mondays

Not always the best day on the scales

If it’s been a particularly indulgent weekend

It’s the day you block their number and ghost them for a few days.

But…

The scale going up or down ISN'T always a measure of progress

Especially when your goal is fatloss.

Before I go any further

This post isn’t a drop list of excuses to hide behind, it’s meant to give you context.

The context is that it’s almost never as bad as what you think

Especially if you have just seen a spike in the scale!

With that, the reason the scale isn’t always a measure of progress is that it’s an indirect measurement tool.

Most people take its word as gospel when in reality it’s more hearsay.

You see what you want is FATLOSS

But what you are measuring is WEIGHTLOSS

Within that weight loss, there’s a whole host of other factors OUTSIDE of your body fat levels that will impact your scale weight.

Especially in the short term.

Swipe to see just some of them!

We have most clients track their scale weight and then teach them how to understand not only the progress trend but the fluctuations.

This education is what empowers informed decisions.

- No more guilt because you weighed yourself earlier than usual
- No more panicking because there was salt in your meal
- No more cutting out carbs

Instead, our clients replace this with confidence that if they have done the work that fatloss is guaranteed, no matter what the scale says!

Level up your education

Put an end to the scale frustration!

09/07/2023

I didn’t realise 🙃

Just how far I had let it slip

We all know what happened in 2020

For some this was the catalyst for positive change

They got a chance to slow down

To re-evaluate and reprioritise

To put health higher up

For me I seen the opposite

It was still positive change but not for health

In May 2020 I launched Recomp

I stepped away from a contractor coaching position

(The only financial stability around at the time)

And backed myself

With the gyms closed, I had zero exit plan

I had to make online work

Now it paid off

But it took its toll

All I thought about was work, and how I could improve, expand and grow recomp

During training sessions I would be answering clients messages

Or taking notes

But I wasn’t giving any focus to the one thing that started this whole journey

My own training

For the first time since I started it was last one my priority list

Yet the thing about progress

It doesn’t just disappear

I’d spent more than a decade getting in shape

So I managed to ‘get away’ with this for a while

But at the end of summer 2021 in Lisbon

I took the photo on the left

It fu***ng hit me

I felt like I’d swallowed an apple whole

How did I not see how far I’d let things slip

Since then I’ve tidied things up

But yesterday

I took the photo on the right

And I cannot explain to you how fu***ng good it feels to recognise myself again

To feel proud of what I see

There’s a big few months ahead

It might be half way though but 2023 is just getting started

Kevin Duffy

01/01/2024

02/11/2023

25/10/2023

12/10/2023

10/10/2023

04/10/2023

03/10/2023

27/09/2023

17/09/2023

11/09/2023

26/08/2023

25/08/2023

24/08/2023

23/08/2023

24/07/2023

10/07/2023

10/07/2023

09/07/2023

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