Gareth Molloy Fitness & Nutrition

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Gareth Molloy Fitness & Nutrition

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- St What can I offer? What do I need from you?

Over the past 8 years I have had the opportunity to study in the health and fitness sector and watch the industry's growth. This has allowed me to focus on my personal development and bring the best coaching skills possible to the table. Through testing various different training methods and attending numerous courses, I have been able to improve my knowledge of nutrition and strength thus continuously expanding what I can offer. After investing substantial time and money on my personal progression, I feel the time is now right for me to share my knowledge and passion to help transform lives. I give 100% commitment and provide a smart, straight to the point approach of what works relevant to your body type. In addition to this, my years of coaching & training knowledge will help change your body and lifestyle for the better. A drive to learn, a willingness to grow and consistent effort to achieve your goals.

24/10/2025

“Life is like a grindstone. It either sharpens you up or grinds you down. It just depends what you’re made of”.

Any transformation is a bit of a rollercoaster.

And a fitness goal is no different.

If getting fit and in shape was easy, everyone would have achieved it, right?

When you have goals of achieving elite levels of strength and achieving a physique you can be proud of.

There will inevitably come a time when things get tough.

Life becomes more stressful…

Your sleep might be disrupted…

And maybe training feels like you’re phoning it in.

But do you know what?

That's totally normal.

Here at GMFN, I don't expect clients to be robots.

Nobody can be on it 100% all of the time.

All I ask is that you dig in… Don’t lose momentum.

Keep hanging on until we can get you moving again.

BECAUSE I DEFINITELY WILL.

At GMFN, I aim to provide world-class support.

Support that will get you through the challenging times…

When life keeps on lifing…

Nothing has ever stopped me from getting clients the results they deserve…

NOTHING.

When you’re ready, I’ll be waiting for you.

02/10/2025

The Problem I’m Here to Solve

The problem isn’t that you don’t have time…

It isn’t that you’ve tried it and it didn’t work…

It isn’t that ‘you know what you need to do, but don’t do it’…

The problem is that your lacking a support network, guidance and ultimately someone to tell you to pull the finger from your arse when you’re not doing the work.

This is the main problem most of the guys I help have faced in the past.

Trying to go it alone, thinking they can muscle their way to fat loss and achieving fitness based goals with zero plan and ultimately, zero idea.

I’m not saying you have to have every inch of your life figured out around your training and you have to turn into some kind of monk.

But if you want to make the most of your time in the gym and actually get a result you are proud of that people to stop you to ask ‘what’s your secret’ it’s best to have a plan of attack and someone in your corner to keep you on the right path and accountable.

That’s what we do at GMFN, we take individuals who are stuck, lost and on the verge of giving up and give them direction, a fire in their belly and help to create a healthier, happier, stronger human.

If this sounds like your life right now, message me. I’ve built a system to fix it.

24/09/2025

There used to be a version of me that thought the only way to get serious results in the gym was to spend serious time in the gym...

Working out like a bodybuilder, dry scooping pre workout, then throwing it up into the bin after 50 reps on the leg press.

Remember the 300 style workout in the mens health magazines after the film came out that had everyone thinking they’d be walking about like Gerard Butler if they did it - mental.

I remember being fixated on having that ‘perfect physique,’ thinking that more time in the gym would give me the results I wanted.

But here’s the thing. Even with all that time spent, I wasn’t really getting the results I expected and I tell you what I was ruined and sore every single day.

It took years to realise that it’s not about how much time you spend in the gym it’s about how much quality you put into that time.

The workouts didn’t have to be endless, just to the point and effective and the real key was understanding that what I did outside the gym from my nutrition, recovery and mindset mattered so much more.

Now, I train smarter not longer and I’ve seen better results than I ever did grinding through stupidly long sessions that lacked much substance.

And what’s even better? I’m not just stronger in the gym, I have energy outside the gym, I can recover well, I can still set some pretty lofty goals and achieve them.

If you’re stuck in that ‘more is better’ mentality, I get it. I’ve been there, too.

But trust me quality over quantity changes everything. It’s the work you put in outside the gym that makes the real difference.

17/09/2025

Most people don’t step into training looking for resilience.

They want fat loss, strength, or to finally feel good in their own skin.

But here’s the truth.

The weights you pick up in the gym aren’t just about the muscle you will build and the fat you’ll burn.

Think of it as a mirror.

It shows you who you are when things get heavy, when your grip is slipping, when the voice in your head says “quit.”

That’s why I do this work.

Because kettlebells and barbells aren’t just tools for fitness, they’re vehicles for growth outside of the gym environment.

Every rep is a lesson in patience.

Every set is a test of commitment.

Every breakthrough you have in the gym from beating a PR to hitting your first pentathlon builds the kind of confidence that spills over into the rest of life.

My mission is to create an environment of committed individuals who use training not just to change their body, but to transform how they see themselves.

This is about strength beyond the gym.

It’s about becoming the person who doesn’t just survive challenges, but thrives through them.

If this hits hard, message me.

I’d love to hear how the gym has transformed your life for the better.

01/09/2025

“I just wing my sessions and don't know how to progress in the right way!”

Do you feel like each workout is a waste of time and energy and you simply give up after a few weeks with having no real purpose behind your sessions?

Why my programmes are different is because I work with you on figuring out what makes you tick in the gym, what get's that inner fire roaring and ultimately give you a purpose to your training so you can attack each session with intent and conviction.

Back when I first started training I would copy workouts from youtube I thought were awesome, but in reality had no context to where I personally wanted to go - they were just someone else’s workout they decided to record one day that looked cool.

Eventually I got fed up became very inconsistent with my training.

I want you to feel like each session you complete is like a target reached on a larger mission to you becoming a stronger fitter healthier happier version of yourself.

I want you to have the clarity and conviction that you aren't wasting your time in the gym!

If you are ready to stop winging your sessions and get some structure to your training again then get in touch and let’s chat!

02/08/2025

Here's a workout I completed the other day that covers Mobiltiy, Strength & Conditioning all with 1 light bell and 2 heavier bells!

I want to showcase the complexity of these tools and that in what was a very busy gym environment I could simply take myself to the corner and get my work done with zero issues!

I even had time for a 20 minute sauna!

31/07/2025

Can you keep going when things get tough?

Sounds like the start of a killer Motivational video, doesn’t it?lol

But thankfully, we don’t need motivation here.

Let me explain.

When you have goals of becoming the best version of yourself or reaching a performance goal you never thought was possible.

There will inevitably come a time when things get tough.

Maybe your stress levels increase.

You’re hungrier than usual.

There might even be a few sloppy workouts here and there.

But do you know what?

That’s normal.

In my coaching programmes, I don’t expect guys to be robots.

You can’t be on it 100% all of the time.

Hell I know I haven’t been!

But what I do expect is for you to dig in.

That’s why I like to think I provide quality feedback and service for my guys.

Support helps you get through the challenging periods.

Support that’s there to change the plan around when “life happens”.

And support that will help you get the most amazing results possible.

Do you want to get unbelievable results too?

Come and join us at GMFN…

26/05/2025

It's time to shift your focus.

It's not as easy as you think…

Look around you; how many people do you see in shape?

My guess is not many.

Then why is it made out to be so easy?

“Just eat less and move more, bro…” lol.

It takes a tonne of work, consistency, and the right approach.

And dedication for a lot of clients was one thing they were lacking.

Not because they're not dedicated people, you don't get where they are without that.

But the focus was building their careers, earning the cash to give themselves a good life.

Which I get.

But their health and physique took a back seat.

When you focus all your time on business, getting in shape will feel impossible.

Clients who come to me have shifted their focus to get in shape.

They have time to commit to making crazy progress.

And with the right plan in place, they all make outstanding progress…

Faster than they ever imagined.

That didn't mean it was easy… it meant they had the proper structure to move forward quickly.

And with their dedicated focus on the task… there's no way they wouldn't get results.

When will you dedicate the time to yourself?

19/05/2025

What do you receive in my Online Training Platform?

I’m sure you are wondering, what actually goes on within online training? Is it for you?

👉 You'll receive training plan built solely for you. Once we go through an assessment of how you move, where your strengths are and what needs brushed up I create the plan based around your current lifestyle and what will work for you to be as consistent as possible towards your goal.

👉 You'll have personalised check-ins and plan adjustments. I’ll send you a weekly check in form that will allow me to tweak your plan based on your feedback. Highlighting areas that need tweaking, and reflecting on any barriers that arise is what makes this process so valuable.

👉 You'll get a weekly masterclass session with in depth material on Nutrition Hacks, Mobility follow along routines as well as mindset and productivity hacks to keep you on top of your game and educate you for the long haul - not just for 12 weeks.

👉 You’ll have to opportunity to ask questions, talk through any tweaks that need to be made on the fly if something comes up day to day that means you might have to go off plan slightly.

👉 You’ll get in depth feedback on any lifts you might need feedback on to make sure you making your training as effectively as possible.

If you have a desire to improve your current strength levels, build some muscle and drop some fat, if you feel you have stagnated with your training since the start of the year and are ready to be held accountable to do what you said you would do then this is for you.

DM me the words ‘START NOW’ to get involved!

21/04/2025

Focus Compounds⚔️ Distraction Destroys🔥

How many times have you said you are going to do something in relation to your goals but distraction gets the better of you and next thing you can’t even remember why or what you even said you were going to do in the first place?

That distraction could be trying to do something fancy with your nutrition that you saw online?

It could be doom scrolling on your phone instead of preparing a decent lunch or dinner?

It could be the distraction of snoozing and staying in bed rather than getting up for that session you booked in for.

In these situations there are two main reasons why this happens;

👉Your environment is not set out for you to succeed - putting locks on your social media feed, telling your partner/friends what your intentions are so they keep you accountable, not putting the right foods in your cupboards so you are surrounded by temptation.

👉 You are procrastinating on the things you know you should be doing. Them small little tasks, as mundane as they may be - add up over the long haul into a better version of you.

By placing your focus on the small micro decisions you make each day in relation to your fat loss goals you stand a much greater chance of seeing that long term success that sticks long term not just for a few weeks.

Them micro decisions will not give you a dopamine hit, they won’t fill you with joy, you won’t get any instant gratification but what you will get over time are a new set of habits that contribute to a better version of you!

What micro decisions can you make today that will lead to a better you?

14/04/2025

It’s OK to go backwards in order to aim forwards🚀

It’s common thought these days that when it comes to strength and fitness training - if you’re not getting stronger, quicker, more ripped by the week then it’s a waste of time and that you are a failure if you deviate from this intention.

I’m here to tell you that it’s OK.

If you think about your yearly calendar you will likely have the following included….

Green Periods - You have a length of time likely before a holiday or wedding etc where you put the foot down and GO! You train like a Russian Weightlifter on speed and dial your nutrition in to a tee.

Amber Periods - This could be a length of time before the green periods where you are simply getting your head in check, trying some new movements, locking in technique, testing some new recipes nothing is too strict or too laid back. You’re simply cruising.

Red Periods - This could be post green periods where your a little beat up, you have just finished a competition where you have peaked and your body and mind is begging for a rest! These rest periods are completely FINE and should be taken.

I watched a podcast recently where Matt Fraser the 5 time fittest man in the world takes something like a full month off after competing and does absolutely NOTHING, he doesn’t even lift a finger🤣

These rest periods are vital and give your body and mind a chance to recover and re-strategise what comes next.

Plan the next hunt if you will?

If not, you will simply rush into the next thing you ‘think’ you should do only to lack the drive and same intensity you had previously.

To conclude;

👉🏻 Have times in your year where you go pedal to metal and are mentally ready to.
👉🏻 Have times in your year where you rest up, plan and just have fun for a bit. You may get fluffy and feel a little rusty but this is ok!

What are you doing with your training at the moment?

21/03/2025

🚨Coaches🚨

Get involved in this 5 hour Kettlebell Workshop where I'll be delving into kettlebell training and breaking down the Big 5 Kettlebell Movements piece by piece along with troubleshooting common client learning issues to improve your confidence and ability in this area of your coaching framework.

This is the workshop I wish I had when I was 1-2 years into my career! Now with 10 years of experience having coached 100's of people through kettlebells I can take all the lessons and cues that work and give them to you!

Get signed up via the link in my bio or DM me for more details!

Address

11 Kennedy Way, Belfast
Lisburn
BT119AP

Website

https://linktr.ee/GMFN

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