Playstrong Physio & Personal Training

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21/04/2026

Here’s how being completely ignorant can elevate your results

The most common problem
Is following 5 different coaches opinions

On how you should train
What you should eat
If you should run

Invariably what happens?
You end up confused
Half doing one thing coach says
Half doing what another coach says

What worked for me:
After holidays to America
I set a program I followed only that
For 3 months
And then I got in amazing shape

Then I followed another approach
And I stuck to that
Progressed further

For the photoshoot?
1 coach
Built up some muscle (2 months)
And then got completely shredded

After the photoshoot
Same thing
Reversed out of it properly
And stayed shredded

Still to today, nothing has changed
No outside noise
1 clear plan. Follow it properly

To be clear. Most people don’t lack knowledge
They lack consistency with 1 plan

So pick 1 approach
Stick to it
Give it time to work

That’s when the results will actually happen

20/04/2026

Things you didn’t know you could do with a smith machine (Part 3)

Lately I’ve been getting bigger
Stronger and faster
Since I record my data
I have that to back up my belief

It’s also just a feeling you get
When you are lifting
You see yourself progressing

Complicated exercises don’t make sense to me
If I can break it down
Keep it more simple
Then I will

That’s what I did
When I switched up to using
A barbell for split squats
I felt a little bit wobbly on the barbell

I wasn’t that confident with the load
Since I wanted to focus more
On working my legs
While keeping my torso more upright

I decided to switch to a smith machine
Because of the stability aspect it’s slightly easier for me
It’s also enable me to add weight and progress
My technique has improved

So if you are rehabbing an injury yourself
Or just trying to focus more
On controlled movement patterns
I recommend it. Definitely hits the spot.

Week in progress Not a whole pile to say this week to be honest, but things are ticking along.Training’s been good.Footb...
19/04/2026

Week in progress

Not a whole pile to say this week to be honest, but things are ticking along.

Training’s been good.

Football… not so much. Lost 4–2 and conceded three absolute stinkers. The kind that properly annoy you after. Had a chance myself I should’ve scored as well, which didn’t help. And some donkey stood on my foot — forgot how sore that actually is.

Work-wise, things are moving. I’ll share more on that soon.

Had a rare night out as well, caught up with a few of the lads. Wasn’t feeling great though so I called it early.

Which worked out alright — still had the calories for a solid Sunday dinner.

Took a spin out to Howth then, had a beer looking out at the sea. Good vibes, round those parts.

And to top it off…
Arsenal throwing it away, and a last-minute winner from Van Dijk.

Can’t complain about that.
Super Sunday delivered at last ;)

Weekly Update Trying to add more muscle, play football and get stronger can drain you. Especially if your nutrition dial...
18/04/2026

Weekly Update

Trying to add more muscle, play football and get stronger can drain you.
Especially if your nutrition dialled in.

Being a footballer — putting on size and getting faster that’s been my focus this year.
Adding more muscle.

I know that’s hard to believe since I’m already massive 😂 but that’s the aim.

Strength is definitely moving though.

I’m lifting more than my bodyweight now
and that’s probably the biggest win at the minute.

Here’s where it can get tricky:
Play a match…
or be a weirdo like me
Train, then do an hour of astro after…

Next day then, your energy is on the floor.

And if you’re trying to get stronger, you need energy.
So it’s a bit of a catch 22.

This week has been better though.

My nutrition has been spot on.

* meals timed properly
* not going into training full
* actually digesting food before games

That was off before and it was affecting performance.

More minutes in football this week as well,
so overall I’m happy with where things are at physically.

Weight today: 64.15
Weekly average around 65

That’s nearly a kilo up in a week which is too much.

So instead of pushing calories again…
I’m staying where I’m at.

Especially with a few socials coming up.

Anyway, we’ll see how it looks again in a few days 👊

17/04/2026

7 non-aesthetic things that make you look incredibly fit

I could stand here talking about:

* clothes
* runners
* all that surface-level stuff

But none of that matters.

What actually matters:

1. You don’t miss training.
No matter what — you show up. That’s the standard.

2. You don’t rely on motivation.
Motivation comes after you’re in shape — not before.

3. You train with a plan.
You know exactly what you’re doing for the next 8–12 weeks minimum.
Not random sessions like Kevin over there.

4. You stay available.
If you’re always injured, you’re not fit.
Most injuries?
Too much, too soon.

5. You track your training.
If you’re not tracking it.
It didn’t happen.

6. You respect recovery.
Food. Sleep. Programme.
These aren’t extras — they’re the foundations.
Don’t skip.

7. You take pride in your health.
That means planning your time.
Mapping your training.
Treating it like it actually matters.

So day to day?

There’s no guessing.
You show up, carry out the plan.
No messing around 💪

16/04/2026

If you know you need to lose weight but can’t stick to a diet..Try this

It’s one I successfully utilised on a cut
Everyone is different
We all have different preferences

For me though for years
The slightest thing would set me off
Then I’m back at ground zero

It might be a meal
It might be a chocolate bar
I always had this view
I’m all in
Or I’m nothing at all

So firstly, I dropped that mindset
It’s just a chocolate bar
Or something sweet
If you eat it
Just get back on with it later that day
Or the day after

Not the next day week
Still though, learning periods in your day to go hungry is pivotal
I like sweets or ice cream
The occasional pint

So I just include this in my calories
Learned how and when to go hungry
And how to do it so it didn’t mess me up
Nothing special about it
But it does need planning

The key is to know your own pitfalls
What works best for you
And if you need help with figuring all that out
Send me a DM

15/04/2026

My training focus this block has stayed fairly consistent — but a few key changes have made a big difference.

Before this, I established a solid baseline and I’ve noticed real improvements in chest size and strength.

I’ve actually got quite a lot stronger.

This time round though, I’ve changed a fair amount in how I’m approaching it.

Not sure what’s more awkward in these vids though. The crotch shot or the grunting?
I’ll leave that for you to decide.

Incline Smith Machine Press

To start off I’ve been doing this as a main movement.
A couple of heavier sets (heavy for me anyway 😄)
Then one lighter set to burn the chest.
Which defo works

High Incline Dumbbell Press

Although this is a secondary mover for the chest it still contributes, just not as the primary mover in this block.

Flat Machine Chest Press

Usually 2 sets here.
But as you can tell from the way I’m lifting, I push this one to the absolute max.

Dips

Again, more of a secondary mover in this setup rather than a primary focus.

Still an effective exercise though— it’s always good being able to lift your own bodyweight.

Incline Dumbbell Chest Press

For whatever reason, I’ve gone backwards on this recently.

Not entirely sure why — could be sleep, fatigue, or football training load from previous sessions.

Some days you just feel stronger than others.

Not to worry though — you can’t win them all.

Overall the system is working well for me to build the chest.

I’ve actually got quite a lot stronger. Most of the time I’m lifting heavier than my body weight.

In general this is how my training works:

Keep it simple.
Push key movements as hard as I can.
Be consistent over time.

This is a smart way to train your chest.
Hope it helps ;)

14/04/2026

How to hit any fitness goal (yes, even yours)

Most people mess it up right at the start—the plan just isn’t there.

And when things get tough, that’s usually where they fall off.

Everyone wants results fast.
They want them yesterday.
And they say they don’t have time.
But it doesn’t work like that.

Whether it’s losing weight, getting fit, or building strength—it takes time.
Not sexy to hear, but there’s no shortcuts.

If you actually sit down, set proper short and long-term goals,
and follow a plan, you’ll get there.

I’ve been showing this over the last year—
how to get in shape,
how people lose it again,
what they get wrong,
and what actually works.

And more importantly—how to keep it long term.

Regardless of age your age. Fitness levels.
Or perceived time constraints
It’s all doable.
You just need the right approach.

If that’s something you want help with
Send me a DM.

13/04/2026

Things you didn’t know you could do with a Smith machine (Part 2)

Lately I’ve actually switched my squats over to the Smith machine.

Main reason being—my balance was a bit off, and with my structure (long femurs, limited range), it just made more sense.

What it’s allowed me to do is:
get deeper into the squat,
stay more upright through my torso,
and work around some ankle restrictions.

I’ve found it’s been working really well—especially for getting closer to proper fatigue without worrying about doing my back.

It’s not for everyone, and it depends on you or your coach what’s best.

But it’s definitely something I’d recommend trying—whether that’s for your gym program, rehab, or even your football training.

Friday night was chaos.You shouldn’t be playing football in weather like that.But that’s the exact comment no footballer...
12/04/2026

Friday night was chaos.
You shouldn’t be playing football in weather like that.

But that’s the exact comment no footballer would ever say.
All we ever want to do is play.

Match was 8pm… out in Kill in Kildare.
Different county, farmers protesting, roads packed — I even passed a protest on the way. Absolute madness trying to get there.

Then you arrive… and it’s even worse.

It was raining sideways, wind all over the place.
Ball flying off in every direction or just holding up mid-air.
Couple of goals went in over keepers’ heads because of it.
Proper scrappy stuff.

Despite warming up, I still couldn’t feel any part of my body.

1-1 at half time.
We were against the wind first half but still had them where we wanted them. They had a few half chances near the end, but you could tell… once we turned around, we’d be alright.

Came on at half time, left wing.
First thing I did — simple pass into midfield, he slips it through and we score.

After that… I was mostly just running around trying to stay warm.

Finished 3-1.

Near the end I got booked for kicking the ball away — stopped them taking a quick free.
Fella pushed me after like a girl as well… ref didn’t appreciate any of it.

Worth it though.

Because that’s what it’s about.

You can get fit, you can lose weight…
but it doesn’t hit the same as when the ref blows the whistle and you’ve claimed all 3 points.

The buzz after.
The dressing room.
All the different characters just taking the p**s out of each other.

That’s what people forget.

Solid week otherwise for me.
New program this week so I’m getting after it hard again — enjoying that.
Clients going through more legs and abs too.
And Liverpool finally won… bit of relief with how things have been going.

But yeah… being back playing properly again — you realise how much you miss it.

On to next week.

You can eat more, still lose weight, perform better. But you have to plan it right.That’s the lesson I’ve taken from thi...
11/04/2026

You can eat more, still lose weight, perform better. But you have to plan it right.

That’s the lesson I’ve taken from this week.

I don’t want to go on a gain and just put on fat. I want to keep my body right.
At the same time, I need fuel for football… and I also just want to eat more food.

Let’s not forget—my goal is to get bigger and stronger.
That’s not happening living on salads.

So this week has definitely been a step forward.

I’ve been a bit sore with the new program… but that’s pretty normal for me at this stage. New stimulus always brings a bit of extra soreness. Felt stiff in a few places I’d rather not mention 😂

That said—it’s paying off.

I can actually feel myself wanting to get into the gym. Looking forward to sessions instead of dragging myself in, which is always a good sign.

In terms of shape, I’m a lot happier too. That bloated feeling is gone. I genuinely felt a bit off the last while with that extra bit of fluff.

What’s interesting is I’ve actually increased my calories the last few days.

On football days:
Carbs 375 / Fats 60

And I’ve definitely felt the benefit—more energy, more capacity. However match sharpness is something different to being fit. I’ll break that one down another time.

With the stiffness easing into next week and calories likely going up again, things should only improve from here.

On non-football days:
Carbs 300 / Fats 50

Again, that’s up from last week.

And to be honest—it’s just nicer eating more. More fuel going in means more to give in the gym.

I’ve been tracking everything closely, and it’s looking like I’ll be increasing again.

What’s mad is—I’m somehow down 1kg from last week.
Weekly average sitting at 64.2, also down.

I’m buzzing with that, not gonna lie… mainly because it means more food again next week 😂

Maybe there is some justice in the world after all.

What’s even better is I managed to get through a week that had Sunday dinners, a serious amount of dessert, and a load of Easter eggs thrown in…

And still dropped weight.

That’s what happens when you actually plan things properly.

10/04/2026

How 2 get back into lifting weights

Training is the easy part
Turning up day in, day out… that’s the hard bit
When life gets in the way or you just don’t feel like it

Let’s be honest
It’s not exactly exciting picking up a dumbbell thinking “this is deadly”
Most of the time it’s actually a bit boring
And that’s what used to stop me progressing

I’d fall off for a bit
Come back a mess
Weak or Sore from everything
Even walking up stairs would murder me

What works best for me is simple
First thing in the morning, get it done
Before the day kicks off and the excuses start creeping in
Because if you leave it till evening, either me heads gone
Or you’ll have a game on the tele

So for your training Keep it basic:

Pick 1 chest movement (chest press or pec deck) – 2 sets of 15
Pick 1 back movement (lat pulldown or row) – 2 sets of 15
Shoulders (machine press or lateral raises) – 2 sets of 15
Biceps – 2 sets of 15
Triceps – 2 sets of 15
Legs (leg extension) – 2 sets of 15

Do that 3 times a week

Start small. Build from there.
Because the goal isn’t to smash yourself up…
it’s just to get consistent again.

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