http://www.ashconnollypersonaltraining.co.uk/

Ash Connolly Performance, Manchester (2025)

25/03/2022

You know the best thing about Dogs?

When they fart they don’t blame it on the protein shakes

You know the worst thing about Dogs?

They fart bad enough to make the wallpaper curl at the corners.

Still love ya bud ❤️

21/03/2022

A week early Birthday knees up with the Fam up in t’hills in Ye Olde Saddleworth

Gutted I didn’t any sheep but still..

A banging Sunday scran and Le’ chocolate cake big enough to last til my next bday.

35 in the body..

17 in the head

03/12/2021

Kirsty’s graduation 🎓🙌

She her worked arse off for it whilst holding down work, being a wonderful mother to our kids and got the best results.

Lots of struggle but what’s life without it, eh?

So proud and thankful for everything she does for us ❤️

01/09/2021

Check me out. I’m well hard 👀

I went full-blown hairy spuds palm blasting through a wooden block at a seminar a few weeks back reminiscent of 1980’s Van Damme.

‘Twas the s**zzle.

All about challenging limiting beliefs and all that funky s**t.

My mentor, , and his compadre, hosted a pretty sick day.

As well as spanking wood 🙄

* I walked on broken glass and hot coals barefoot
* I snapped an arrow with my throat
* Learned about my fears, limiting beliefs, and s**zzle

And a f**k load of other stuff relating to performance, mindfulness, etc.

More importantly

Accepting that progress is uncomfortable, life will throw a bit of s**t our way, and suffering little is acceptable and often necessary to get somewhere better.

Anyhoo

How’s your week panning out?

Lemme know ❤️

30/08/2021

U Ok Hun?

Not been on Ye Olde socials for a while.

Not a deliberate

“Takin time off insta n’ FB huns can’t deal wiv tha toxicity c ya in a few munfs babez”

Coz I saw a Netflix doc about how FB is harvesting my Data to sell to some D***o company.

Nor have I been in Prison.

Nor has one spent the last few months playing ones crositicles. (Not much anyway) 👀

A few of you kind folks of the internetz have reached out and asked how I am which is mighty thoughtful of you.

Two of you to be exact.. One of them was my Dad.

Anyhoo

I’m here and having fun as usual.

I’ve simply been prioritising where I divide my energy.

Coz

Been on the busy side recently.

Socials for me is a bit of fun more than anything else.

- Dish out a bit of fitness related s**z
- Waste some time sat on the toilet
- Make some smiles
- Troll a few people for my own

Nowt serious.

Yeah, some of it’s work related and I’ve been chatting s**t on the Gyms pages.

My own socials - Just kept off it to minimise the amount mental energy expended.

But

Been up to some super cool AF things which I’ll share with you all at some point.

A tad more present with the fam.

And

Got a new best mate.

Kemba (seen in photo)

Pic sums up the last month or two at home - Crashed AF on the settee with my babies.

What you been upto, hun?

Lemme know.

I’ve missed you too ❤️

26/05/2021

Felt a bit peckered, bummed out and rundown this morning.

Last night I nodded off listening to my German lessons audiobook and my three year old kid kept kicking my in the schnoz therefore I woke up “Das F**ked” 😫

Also

Training the last few days has been a tad butters too.

Coz my recent switch up in cardio related activity going from a intensity scale of 4/10 to a 9.867.

Really couldn’t be arsed.

If the alternative was heading to Spoons for a monster fry up I would’ve happily yeeted it off.

And knowing I was in for an arse kicking today sounded as appealing as jumping in a bath with a toaster.

Parenting
Working
Stress
Lack of sleep

Fitting all that around a fitness routine is hard AF.

I worked with a lot of parents before I became one but didn’t really understand how insanely difficult it is to be consistent with the Adult PE thing.

Totes get it now....Obvs 😫

But

I had my faithful coaching compares around to gimme the kick in the nuggets I needed.

And you know what...I really fricken enjoyed it!

Getting the lads involved in a sesh gave me the push I needed to do it and get some decent training done.

Yep - I was knackered and probs would’ve done a bit of rower or summat or even binned it off entirely.

But

Felt soooooo much better afterwards.

And it was fun AF with the tunes bangin’ in the gym.

Now

Missing one session won’t do me any damage.

But I certainly wouldn’t have felt any better.

And I know it’ll contribute to the long term fitness goal.

Small things; All things 🙃

Anyhoo

Recruiting minions for those days when you canny be f**ked is an incredible tool.

Family
Campadres
Coaches

To give you that extra support when you know you have little gas to light the fire on your own.

It can the difference between feeling a bit meh

To feeling crispy AF 👌

And

Ticking off those goals in the process.

Have a spicy evening ❤️

Ps

I know I look like a massive chav...whatevs 🖕🤣

24/05/2021

Broke in a spicy AF session today with my compadre

Who’s clothes literally frazzle away when he trains coz 🙄

I’ve been slacking in the old fitness department too long.

The last couple of years the cardio element of my training has been a simple leisurely stroll on an incline treadmill or a brief run.

The focus mainly to whack on some El Musculacion and get strong AF.

More important than the physcial s**zzle; to sustain some form of healthy mental capacity.

I.e Not lose my s**t!

Exercise is my healthy outlet for stress and without it I’d probably go full potato.

Weight training
Boxing
Basketball
Walking

It doesn’t matter to me.

I need to be as active as possible regardless of fitness goals.

But

Fancied a change in my cardio routine so the last few sessions have been slightly “crossfitty” a mix of high rep weights and cardio s**zzle.

Never been my bag but surprisingly enjoyable, room for progression and recovery for my main programme if structured properly.

Weight
Reps
Intensity

All that funky s**z.

Anyhoo

There’s nothing wrong with varying training from time to time if you feel that you need a bit more focus in certain areas.

And

Make it exciting and something you WANT to do rather than NEED to do.

Sticking with your routine won’t be so challenging if what your doing is fun AF

Consistency
Confidence
Motivation

Will grow as a result and progress will surely follow.

Have a spicy week ❤️

13/05/2021

Last week I wrote a post about me having an absolutely bangin time.

Training
Food
Work

Everything on point and

I also talked about those weeks won’t always always happen and not always a 10/10.

Well, sure as s**t on a kebab stick - I’m having a 4.5 perhaps a 5.3 outta 10 at a push from a training perspective.

I blame the weather 🤣

Tired AF
Low motivation
Zero enthusiasm

A few gym sessions with some cardio ticked off.

Albeit felt pretty meh.

But

Minimal Effective Dose and all that.

Looking back at everything else from the last few days work and food been great.

Also

Passed an exam this week that caused me a fair few tantrums (check me out) 👀

The fam doing spiffingly and I’ve spent some time with my curly haired monster 🥰

On reflection; I’m not going to allow a poor training week to dictate my mood coz I’ve actually had a decent week.

Anyhoo

Reiterating what I said last week about not being too hard yourself when you’re not feeling particularly ninja

- Miss a few gym sessions
- Go over calories
- General

And all that funky s**t?

Prioritising your

Sanity
Fam
Energy levels
Work s**zzle

Is more important than missed a gym session or what you ate.

“Killing it”
“Beast mode”
“Tearing s**t up”

Can wait til you’ve got that amount of lead in your pencil.

Keep the motivation ticking over and focus on the s**t that matters.

Have minimal effective dose with activity and food placing focus on what you have the time and energy to do that day.

Don’t take it too seriously. It’s just Adult PE.

Chill the f**k out and do something you love with the humans you love.

Then even on your worst week it won’t feel like a write off and we’re doing crispy AF 👌

Have a spicy one ❤️

11/05/2021

2008 with my band bum chums.

The days when I was in a metal ass m**o, scruffy bellend with a guitar.

Not changed - I’m still Ugly AF 😂

We were listening to some of the old music we’d recorded last week.

The bestest memories

- Practise in the drummers Dads House and various rehearsal rooms
- Gigs full and others playing to an empty room
-Creative Process of music
- Dragging heavy ass gear in a car big enough to only fit my left arse cheek in
- Partial deafness

Basically all the s**zzle that small band musicians go through.

T’was the golden years of my life fo sho’.

We spent 2 years together almost every day

- Practicing
- Writing music
- Recording
- Gigging
- Getting Pi**ed 🤣

I friggin loved it!

But

We broke up... Gutted.

I stopped playing in bands after that.

I needed something to do - getting my arse kicked in a cage after the band days.

Which is how I got into fitness long ass story short.

Anyhoo

I dunno ‘bout you but as age has caught up with me and everything that slings my way, responsibilities and all that funky s**t

-Kids
-Career
-Bed by 9 PM on a Friday 👀

I’ve forgot about all the fun s**t I used to do growing up.

Nowt to do with fitness, work or anything that I do on a daily basis.

But

At heart I’m a 34 year old teenager and a lot of the things I want to do are the same s**zzles I used to love doing as a kid.

Music
Basketball
PlayStation ’tjudge 🖕🤣

Whilst my priorities have changed I still try to fit in some “me time”.

I need to have a least a few hours a week where I can pretend I’m

Jimi Hendrix
Michael Jordan
Saving the world from a Zombie Apocalypse

I’m a better person to be around if I’ve done one or a few of these things over the week.

Sleep better
Reduced stress
More energy
Less grumpy f**ker all round.

I wish I would’ve started doing it sooner but

Whatever you do.. You got to get that leisure time in.

Doesn’t have to be the Gym, fitness s**zzle or going on a full blown bender.

Just something you love for an hour or two a few times a week to relieve stress and remove yourself from the real world for a while.

Life’s too short to be serious AF all the time.

Stay spicy 👌❤️

05/05/2021

It’s gotta be said people’s of the Internet.

I’m f**king on one this week.

Training
Food
Work

Everything is going swimmingly.

Although, recovery is being a bellend and I’m sore AF this week from sessions mainly coz I’ve ramped up my training

Weight
Volume
Intensity

To near what it previously was before **tshowpart3

Today I feel like I’ve been thrown in a ring with prime Mike Tyson and he’s given me a bloody good hiding.

(could do with a good hiding from time to time must be said)

And

I’m in a deficit, too

The last week has been a great week in terms of physical progress.

But

I know they’re won’t always be great weeks like this and things will get in the way fo sho.

Same for you.

There will undoubtably challenges to your Fitness goals

Socials
Work
Fam
General

The journey will always throw a few hurdles in your way.

You’re not a failure if

- You over eat calories
- miss a gym sesh
- Don’t hit steps
- Don’t lose weight for a few weeks

Shizzle happens and as long as you’re ticking over in the times where prioritising your

Sanity
Recovery
Fam
Work s**z

Is more important?

We’re doing crispy AF, my friend 👌

You don’t have to be

“on it”
“Beast mode”
“Tearing s**t up”

Every single day to see progress.

You’re not a robot, a machine or a professional athlete.

You’re a complex human with

Responsibilities
Priorities
Stress

Fitness fits around life. Not the other way around.

Enjoy it for what it is. Adult P.E. Nothing more!

The progress will come.

The results will follow.

As long as you continue and not let the minor blips dictate your chance of success.

Ps

Spread the Love like butter 🧈

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Gods Spicy Speed ❤️

03/05/2021

A metaphor for life right here.

Everything is going swimmingly, keeping the defender at bay, make your shot but your proverbial balls get stuck.

Fitness
Work
Mental wellness

All present challenges and not everything goes to plan.

Today is one of those days when I could just happily not give a f**k, do nothing, back in bed and hit ye olde Netflix and Chill.

Remind myself that I need to keep showing up otherwise nothing would get done.

Nothing.

Nah

Keep trucking on amigo. Pick my ball up and go again. Keep showing up.

Do some work
Get some steps in
Go to the gym
Eat some healthy s**zzle

Keep showing up.

S**t got done today now I’m happy.

Keep showing up.

Even when you don’t feel like it. Just do what you need to do....Nothing more.

Keep showing up and have a spicy day ❤️

28/04/2021

One of the few occasions when I have a shower, do my hair and stick a posh suit on.

Judging at 2019 at the Hilton.

I was Chief Bell Whacker 🔔 🥄

A role that came Au Naturale...Obvs 🙄🤣

Along with my fellow Judging Compadres, we had a tremendous night out

And

Felt important for a change 🤣

Well, I did anyhoo.

Pimpin ain’t easy 🙃

26/04/2021

Lessons from my mate Dave ☠️

The craic with Skeletal Dave is simple.

He knows what he is and understands his

Place
Purpose
Position
Preferences

A prop for my better half’s degree assignments.

You look at Dave and understand exactly what he’s about.

My favourite thing about Ye Olde Dave?

He doesn’t give two spicy f**ks about what anyone else is doing either.

Yeah, yeah I know - He’s a just a Skeleton.

I may be bats**t but I ain’t stoopid 🙄

Anyhoo

Devouring highlight reels of someone else’s life

Body
Possessions
Relationships

Seeing what they want us to see.

Pictures are filtered, photoshopped and perfectly angled to give the impression of a perfect physique.

It can also be a cesspit of morons spouting utter bulls**t knowing what they’re saying is 167.8 percent w**k.

(Precise I know)

Not like this hasn’t been going on like since forever.

But likely too busy with you’re own s**zzle to pay that much attention to it.

However, having more time to consume recently coz 2020/2021’s Hale storm of undigested sweetcorn filled s**t balls.

If you find yourself getting

Upset
Pi**ed off
Confused

Seeing, reading and hearing someone else’s bulls**t.

If you’re also drawing negative comparisons of yourself towards another persons body or lifestyle.

Here’s a simple AF few things you can do that will help.

Delete
Block
Unfollow

Opinions are like arseholes - Everyone’s got one.

But it doesn’t mean I want to see it or hear it.

The amazing thing about social media is that you can choose what you want to see.

And that my friend, is a beautiful thing.

If summats creating negativity for you - A quick click of a button and it’s gone faster than a fart in a hurricane.

Magic eh.

And here’s another thing too.

Ditch the phone and focus on the s**t around you.

Family
Work
Activities

Take advantage to build more meaningful connections.

Do things you’ve been wanting to do for ages.

Notice the focus on other s**t wont matter once you do your own thing.

Be more Dave ☠️

Ps

Jesus loves you.

Earn a place in Heaven by donating a

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Fanks

23/04/2021

Knackered
Buggered
Peckered
Fooked

I wanted to write something mega chumpin awesome for you today but I’m afraid I’m all out juice.

I’ve written a bucket full this week for the

Gym
Groups
My email list
page

Rather than force it out and hate it.

You buggers will probs skip by it and not read it anyway coz you’ve got better things to do than read my long winded drivel.

I’d thought I’d spare a spiffing photo of me and my love when I was as simple as the time this was taken.

(Jan 2019 - drunk and full of Curry)

Yeah I know I’m punching BTW 🖕

Wishing you a spicy AF weekend ☀️☀️☀️

22/04/2021

Positivity.

(Let see how many times I milk it in this post)

I’m all for it.

If I see/read/hear something positive that brings a smile to this miserable old kn****ad.

Love it.

Also dig a cheesy AF quote, too.

But

There’s a difference between positivity and forcing it.

Toxic positivity
False positivity

Call it what you want.

That could be

- Hiding/masking true feelings

- Just “getting on with it” and Ignoring emotions

- Feeling guilty for how you feel

- Shaming others for feeling s**t and/or throwing “feel good” quotes i.e “it could be worse” and all that funky s**zzle

- Sweeping things that p**s you off under the rug

Maybe a few more to add but you get ze drift.

Anyhoo

Feeling s**t, rundown, p**sed off and all those “negative” emotions are completely normal from time to time.

Nothing at all to be ashamed about.

Coz let’s face it - We don’t p**s Rainbows every day.

(Unless you’re taking drugs you bag head) 👀🤣

No matter how many hippy AF quotes you read.

We all have s**t going on that gets us down on occasion in the best of times.

Consistently putting on a brave face and concealing the fact you feel like cats**t just makes it worse.

Ignoring the real issues that are causing you problems.

Believe me - I’ve been there.

Coz

Repressing emotions can lead to dangerous coping strategies.

Yep - been there, too.

It’s ok to feel s**t.

No need to pretend it ain’t bothering you.

Defo don’t apologise for it either.

Being honest about your feelings doesn’t make you

Weak
P***y
Snowflake

It’s the complete opposite by admitting and taking ownership of your emotions rather than hiding them to conceal the reality.

Have a spicy evening 👌

21/04/2021

THE ONE THING YOU ARE NOT!!

Amigos

Before I empty my sack one this one. (hashtag lol)

I want to make a point of how f**king mint is it almost being back to “normal”.

Yeah yeah, still a long way off the mark in terms of actual normality and there’s still obvious uncertainty and struggle of Ye Olde S**t Shows 1,2 and 3.

But

It’s been pleasure watching your beer-garden outings sat in the sun with your cold, frosty pints having a right old knees up all over my feed 👀

🖕🤣

Joking...Obvs 😂

Admittedly, it’s cool AF to see everyone in high spirits, having fun, just like the good ole pre-pandemic days of yesteryear.

Makes me 😌😌

Anyhoo

Everyone’s been buzzing about the gyms being back open.

But

Not forgetting a Fitness routine and all that funky s**zzle is ridiculously challenging for some of you.

Self esteem
Physical health
Mental health
Injuries and pain
Confidence
Motivation
Family and work stuff

Can still present a godawful amount of hurdles for those of you who do not regularly participate in the gym thing.

Yet

You may put it down to being you “Lazy” and forget you’ve got so much s**t on your plate.

Let me tell you summat.

If you currently either/or

-Holding down a job or several
-Busy AF family life
-Suffer with low mood/mental wellness
-Struggle with confidence self esteem issues
-Find it difficult to enjoy or plain ole hate exercise
-Find the gym a bit of s**t place to be

Doesn’t mean you’re lazy.

Far from it.

Committing to a Training plan is physically and mentally demanding.

Regardless of the goals

Weight loss
General fitness
Sexy bod

I realised this when I got older. It can often take a serious word with myself to drag my arse to the gym.

(Happens to me too) 💁‍♂️

You might not have the physical, mental energy or the knowledge.

It could be fitness isn’t a priority for you. Even if you want to do it. The desire to make a start is too challenging for you at at this time.

You may have too much going on in your life that sometimes it’s more suitable to prioritise the s**t that needs taking care of first before you make the time to train.

It might be you need some encouragement and support but afraid to reach out for help.

You may have not found the activity you enjoy enough to commit to anything.

Exercise can be demand a lot of time and requires physical and mental resilience.

It can be painful for some.

It can take an extraordinary amount of courage for someone to be seen in their training gear in a gym full of folk who seemingly know what they’re doing.

If I was to make a start - I would do just anything that is small improvement on what you’re doing now.

It could be

-Daily walk for 20-30 mins
-An online class
-A bike ride with the kids

Whatever you can do frequently and manage around your circumstances.

As the old saying goes ‘Something is better than nothing’.

The start is often harder than it seems and when you get a few goes at it.

You’ll cultivate the

Confidence
Self esteem
Motivation

Along with the consistency that’ll get longer term rewards.

Start small if you need to.

We’re not athletes. It’s Adult P.E 🤷‍♂️

20/04/2021

💁‍♂️

Becoming a Dad is undoubtably the most challenging journey in normal life.

Not just coz of the typical parent related s**zzle us breeders go through

- Lack of quality sleep
- Constant worry about their safety
- Tantrums and paddies 🤣

And all that funky s**zzle.

But

Stepping up and owning my s**t when I really didn’t think I could cut it as a parent was the real work.

-Not taking care of myself
-Drinking excessively
-Avoiding dealing with my mental health issues

All had to change so I could help take care of my family.

Anyhoo

A huge void was left after I stopped drinking 2 and half years ago.

The majority of my adult life was spent around booze.

-Weekends
-Holidays
-Football and boxing matches
-Stress and anxiety

Everything I did involved a drink.

When the Grandads Ye Olde Cough medicine was no longer an option?

I had to work extremely f**king hard to fill the huge gap it left.

I can proudly say I’m well on the way of doing that.

Thanks to this little fella here, his mother brother, sister give me a deeper purpose for life.

Along with the work I do truly gives me a meaning that is much more than a job or to pay the bills.

Life can be cruel, unfair and a downright s**t show.

But it can be also inspirational, forgiving and beautiful.

Especially when you look for it.

(Soppy as f**k I know...Soz) 😅

Just thought I’d share summat coz

Right I’m boring myself now..

Have a spicy Tuesday 👌

17/04/2021

Gawd what a week 😅

First week with the amazing members and clients and all the happy mushes pushing the Prowler 😭🤣

Ain’t gonna lie. I’m f**ked 🤣

It’s been a while since I’ve done a full week of sessions.

The last 12 months has been a right old s**t show and having them back created a definite buzz in air.

Yep - Still not quite the pre-pandemic set up but still nice to speak to a person in person.

None of the

Fist bums
Hugs
High fives

Or any of that s**zzle.

But

The groove was there and it’s been a pleasure to actually coach clients face to face.

Tis why I love my job.

The obvious rewarding side is helping people achieve their fitness goals and all that funky s**zzle.

But

The bantz
The laughs
The buzz

Makes it’s all fun AF along with the creativity to make our work not feel like a job.

I’m lucky to have it.

Anyhoo

Soppy s**t over.

Wishing you a spicy weekend whatever you’re upto ❤️

Ash Connolly Performance