https://www.facebook.com/1416175791979424/

Ciaran Litter Coaching, Portadown (2026)

06/07/2022

Why Skinny Guys Need To Stop Training Harder & Start Training Smarter!

Guys, are you struggling to get results from your training?

Do you feel like you've been training your ass off and the results are still slow is showing?

If so, have a read below...

Something I see regularly and something I was guilty of myself too was rushing in full steam ahead when training.

You go in with great intentions of smashing 5-6 days per week, you're ready to smash a programme you've seen on IG that a professional physique competitor has been doing, and by day 3 you feel like a smacked ass.

You try to maintain for as long as possible then skip certain days, things slow a little and eventually you crash and burn, only to lose any progress you've made and get ready to go through the entire process all over again.

So what can you do to finally turn this around and move past this stop/start cycle of little to no progress?

COOL THE JETS!!

Start at square one, assess yourself, assess your goals, break them down into periodic segments and build a programme around that.

Sounds a bit too simple right?

Well these are the first steps I take with any new client that joins the team, we build a programme specific to them and tailor a series of progressive training/nutrition cycles to ensure that they continue to make progress long term.

This is why we turn out like those above with skinnier guys adding some real lean muscle tissue whilst staying lean.

If you've been spinning your wheels and making no progress, drop me a DM and we can discuss streamlining your training for long term success.

I'd love to have you become our next success story.

CL

14/04/2022

How many times have you told yourself this Summer will be '𝙢𝙮 𝙮𝙚𝙖𝙧'?

I want you to think about how that has played out before?
Have you achieved your results?

Now picture how different this year could look if you ask for help when you need it?

Are you just going through the motions, making no real progress or possibly spending hours working on a task that would take a professional 15 minutes?

I was guilty of this, I tried to spin all the plates in my business for too long, I spent hours messing on Canva and still turned out some very lackluster graphics, so I took the plunge and brought Adam onboard to manage my graphic content, the results spoke for themselves. A great investment.

Have a think back to the lockdowns, anyone else give themselves a dodgy buzz cut or dye job? 🤦‍♂️

I'm sure I'm not the only one that wanted to hug my barber when he reopened 🤣 shout out to Mulholland Barbering 🙌

There may be countless resources out there to learn how to diet and train, but there are also guides on building a house from scratch, something else which you're unlikely to succeed at going alone.

So why when it comes to training and nutrition do we all think we can go it alone?

Yes, it can be done, but if you want to cut through all the guesswork, become accountable and finally achieve the results you want asking for support is the best way to do this.

Our team smash results month by month and it's not by chance, if you want to find out what makes our programme different, drop me a DM and I can give you a run through what we do in Inactive 2 Indestructible to achieve just that.

10/04/2022

𝟭𝗸 𝗚𝗶𝘃𝗲 𝗔𝘄𝗮𝘆

To celebrate my Instagram growing to 1k followers,
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You have the opportunity to win all of the following 😍
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

𝗕𝘂𝗹𝗹𝗶𝘁𝘁 𝗛𝗼𝘁𝗲𝗹 - 𝗢𝘃𝗲𝗿𝗻𝗶𝗴𝗵𝘁 𝗦𝘁𝗮𝘆 𝗣𝗮𝗰𝗸𝗮𝗴𝗲 🥳🎁

An overnight stay in the Bullitt Hotel, Belfast with cocktails in Babel Rooftop Bar.

𝗜𝗻𝗮𝗰𝘁𝗶𝘃𝗲 𝟮 𝗜𝗻𝗱𝗲𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗯𝗹𝗲 𝗣𝗮𝗰𝗸𝗮𝗴𝗲 🏋️💪

A place on my premium tier coaching package, complete with nutrition and training programming, support and accountability with me personally and access to group events.

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁 𝗣𝗮𝗰𝗸𝗮𝗴𝗲 🍎🍏

Supplements package designed to support your progress through Inactive 2 Indestructible.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

To be in with the chance of winning the rules are simple!
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-𝗙𝗼𝗹𝗹𝗼𝘄 𝘁𝗵𝗶𝘀 𝗽𝗮𝗴𝗲 ✅
-𝗟𝗶𝗸𝗲 𝘁𝗵𝗶𝘀 𝗽𝗼𝘀𝘁 ✅
-𝗧𝗮𝗴 𝟮 𝗳𝗿𝗶𝗲𝗻𝗱𝘀 ✅
-𝗦𝗵𝗮𝗿𝗲 𝘁𝗵𝗶𝘀 𝗽𝗼𝘀𝘁 𝗼𝗻 𝘀𝘁𝗼𝗿𝗶𝗲𝘀 𝗮𝗻𝗱 𝘁𝗮𝗴 𝘁𝗵𝗲 𝗽𝗮𝗴𝗲 ✅
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t miss out on this prize 🎁
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You can also enter on Instagram for another chance to win.

Winner announced 24th April.

09/04/2022

Alcohol…

Bit of a minefield when it comes to fitness, somewhat understandably but it also tends to be blown way out of proportion.

So, I was speaking with a client this morning who joined the team a while back.

And we were talking about his progress so far and his weekend plans.

He said something that I wanted to touch on, ‘I’m switching up the pints for a bottles at the weekend'.

I've mentioned this before in my SnackXchange series and he took it upon himself to make that swap.

I love moments like this, I always aim to avoid restricting clients from something that they enjoy, so when they self implement change to help their progress whilst still enjoying their favourite foods or drinks, I'm thrilled.

Before everyone runs to the off licence, if you’re powering through a few bottles of wine each week… that’s quickly going to derail any progress.

But if enjoying your weekend with a drink and celebrating social occasions is your vibe, enjoy it.

Majority of my clients are not only working full time but also have families, so throwing a challenging fitness journey on top, they need to know they can enjoy and maintain it.

If you're currently cutting out your favourite foods or drinks to loose weight, or worse yet if you're being told to by a coach, it's time we had a chat.

In the programme we aim to teach you how to make subtle changes to progress without turning your life upside down.

So enjoy that down time, order a side of fries, grab a beer/cocktail, you'll still move forward!

Enjoy the rest of your weekend folks.

CL

P.S If you don't enjoy a Bramble we can't be friends 🙋‍♂️

05/04/2022

𝗚𝘆𝗺 𝗔𝗻𝘅𝗶𝗲𝘁𝘆

Recently had a chat with someone who highlighted how daunting a visit to the gym was for them.

This person wanted to train and enjoy their fitness journey, but every time the thought of a gym visit came up they were clouded by negative thoughts.

'𝗪𝗵𝗮𝘁 𝗶𝗳 𝗜 𝗱𝗼 𝘀𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴 𝘄𝗿𝗼𝗻𝗴?'

'𝗪𝗵𝗮𝘁 𝗶𝗳 𝗜 𝗺𝗮𝗸𝗲 𝗮 𝗳𝗼𝗼𝗹 𝗼𝗳 𝗺𝘆𝘀𝗲𝗹𝗳?'

'𝗪𝗶𝗹𝗹 𝗲𝘃𝗲𝗿𝘆𝗼𝗻𝗲 𝗯𝗲 𝗹𝗼𝗼𝗸𝗶𝗻𝗴 𝗮𝘁 𝗺𝗲?'

These thoughts alone were enough to put them off even entering a gym even when they wanted to.

Have you experienced anything similar?

If so I have a few suggestions to help overcome this.

𝟭. Have a plan. Aim to avoid just 'winging it' when you go to the gym, this will save you walking around feeling a bit overwhelmed or lost.

𝟮. Do something you enjoy. There's no such thing as a 'fat loss exercise', typically this is something a lot of instagram influencers will use for clickbait. So if you don't enjoy burpees, don't do them, do what you enjoy.

𝟯. Train with someone. Whether they are on the same journey as you or have much more experience, someone with you to support you getting through the door will be half the battle.

𝟰. Ask for help. This may sound very straight forward, but coaches want to help. I know I personally love helping someone figure out something new and I'm sure the vast majority of other coaches do too.

𝟱. Find a gym that suits your needs. Not every gym is the same, some gyms are commercial box gyms filled with cardio, others are more hardcore bodybuilding style facilities, and some are local clubs with smaller membership. Finding a gym that suits you is imperative in enjoying your journey.

This is the perfect example of why coaching is the perfect option for someone starting out.

In my coaching platform '𝗜𝗻𝗮𝗰𝘁𝗶𝘃𝗲 𝟮 𝗜𝗻𝗱𝗲𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗯𝗹𝗲' we focus not only on the client results but the client's journey. Taking them from inactive and unsure to indestructible and educated.

If all you are looking is a physical body transformation, we are 𝗡𝗢𝗧 the coaching programme for you.

Yes our programme will help you achieve this, but we go much deeper.

We focus on overcoming your barriers with the gym, building solid foundations to grow on and developing your skills and abilities in the gym so that you can fully enjoy the experience.

Having a coach in your corner can absolutely make or break your gym experience, and if its something you've never experienced before now could be the perfect time to consider it.

If you're finding getting started or venturing into the gym to be daunting, drop me a message with the word '𝗜𝗡𝗙𝗢' and we can have a chat about getting over the first hurdle.

CL

03/04/2022

𝗜𝗻𝗮𝗰𝘁𝗶𝘃𝗲 𝟮 𝗜𝗻𝗱𝗲𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗯𝗹𝗲 - 𝗪𝗵𝗮𝘁'𝘀 𝗚𝗼𝗶𝗻𝗴 𝗢𝗻?

You may have noticed the feed content has taken a bit of a back seat lately compared to the stories as we were working through the first intake of the 'Inactive 2 Indestructible'.

We've been a little preoccupied ensuring the first intake ran smoothly and thankfully everything is falling into place nicely.

In fact it has allowed me to focus more time ensuring each client has a more personal approach than before.

Over the past 3 months we have had some great success within the current group, we have implemented some new software changes and created much more contact points for client progression than before.

Currently we have some of the team absolutely smashing their results with several of them hitting between 𝟮𝟬-𝟰𝟬𝗹𝗯 𝗼𝗳 𝗳𝗮𝘁 𝗹𝗼𝘀𝘀 each, huge numbers all whilst still enjoying their favourite foods, nights out etc.

Over the next few months we expect to welcome a new wave of enthusiastic people into the community.

Just like all those before, we will help them smash their goals, build their confidence and become 'Indestructible'.

Would you like to find out how the programme can help you?

Drop me a DM with the word '𝗜𝗡𝗙𝗢' and we can have a chat.

CL

12/01/2022

𝙁𝙡𝙮𝙞𝙣𝙜 𝙎𝙤𝙡𝙤 𝙒𝙞𝙩𝙝𝙤𝙪𝙩 𝘿𝙞𝙧𝙚𝙘𝙩𝙞𝙤𝙣

Anton approached me looking to simply help find his feet and create a little structure in his gym routine.

Unlike the vast majority of people who reach out for help, Anton actually has a degree in sports and had been training regularly previously, he also plays football too, but he just couldn’t find the missing pieces to improve his physique.

Anton didn’t need someone to tell him exactly what to do, what he needed was something else…𝘼𝙘𝙘𝙤𝙪𝙣𝙩𝙖𝙗𝙞𝙡𝙞𝙩𝙮!

We set about simplifying his training, nailing the basics with a shorter more direct session structure which focused on body composition but also complimented his football performance.

Once that was in place we delved into his nutrition, with his sports background he already had a good idea of how to do what was needed, but having someone take over was the missing piece of the puzzle.

He began to finally achieve the results he wanted whilst still enjoying a busy social life, meals with his partner etc.

With this new structure, each week he got stronger, faster and leaner.

Accountability is king when it comes to results and in 12 short weeks Anton’s results speak for themselves.

If you would like to take charge of your physique and finally start seeing some results, follow the link in my bio and we’ll have a chat.

CL

03/01/2022

You’ve probably heard this one countless times before.

But it’s exactly right.

And it's crucial to not allow yourself to get overwhellmed when starting out or you'll end up right back at square one.

We’ve all had the experience of starting something new and feeling completely lost...it’s normal.

The best option you have is to invest in learning more. Same way you invest to learn how to drive… invest into your health and fitness goals!

However this post isn't a sales pitch, so I'll not mention coaching/investment again, rather this is aimed at giving those taking the first step a helping hand.

Going to a gym for the first time is intimidating. When I was first old enough to walk into the gym, I joined the local leisure centre and bounced from machine to machine with no real clue completely terrified of asking for help.

My advice to you getting started is to keep it simple, aim to get to the gym 3-4 times per week, get comfortable with the machines and add in a little cardio.

When you feel more comfortable, progress!

As for nutrition, I'll keep this very straightforward, fat loss requires a calorie deficit, that's about it! Put simply, aim to burn more calories than you consume on a day to day basis. You will need a calorie calculator to work out your daily calorie allowance and MyFitness Pal to track the calories!

When you are comfortable tackling the calories, then focus on protein, carbs and fats.

Finally you'll want to add in a few small lifestyle changes.

Aim for 6-8 hours of sleep a night for optimal recovery. (I'm personally guilty of falling short on this one).

8,000-10,000 steps per day will help burning calories outside of exercise, this is referred as NEAT (Non Exercise Activity Thermogenesis).

For any complete beginners reading this, these are the bare basics that will help you kick 2022 off on the right foot!

Good luck with your goals,
CL

P.S Any beginners out there needing a little more guidance, drop me a DM and I’ll send over my free Body Transformation Guide.

02/01/2022

𝗙𝗶𝗿𝘀𝘁 𝗖𝗹𝗶𝗲𝗻𝘁 𝗙𝗲𝗮𝘁𝘂𝗿𝗲 𝗢𝗳 𝟮𝟬𝟮𝟮

𝗠𝗲𝗲𝘁 𝗜𝘂𝗿𝗶.

Iuri first approached my on Instagram after quite a bit of searching for a coach.

With a background in football and having studied coaching at college, he had an idea of what he should be doing but it just wasn't landing the results he wanted.

Working a mixture of early/late shifts in catering and devoting time to football training several nights per week and a weekend match, his freetime was limited.

We set about clarifying his goals and devising an action plan to help him achieve them without affecting his football performance.

We focused on a split phase of lean gaining, with some early work on developing muscle tissue whilst cutting bodyfat gradually.

So far we have cut over 24lb all whilst getting stronger, fitter and faster.

As we approached Christmas we continued to cut his bodyfat percentage with a goal of adding some solid muscle tissue in the new year to his new lean frame.

A clear plan and commitment to implement it can yield some excellent results, if you want to find out what you can achieve with a solid plan in place hit me up and we can have a chat.

CL

01/01/2022

Happy New Year from myself and the team.

New year, new goals 🙌

CL

25/12/2021

Merry Christmas all.

Eat, Drink and be Merry, and make the best of the festive period after a challenging year.

On behalf of myself and the backend team, thank you to all that have worked with me in 2021 and for the gifts from clients.

It means a great deal to me and I’m looking forward to working with you all towards your goals in 2022.

CL 🙏

13/12/2021

After many months of planning, I'm proud to bring you... 𝗜𝗻𝗮𝗰𝘁𝗶𝘃𝗲 𝟮 𝗜𝗻𝗱𝗲𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗯𝗹𝗲!
⁣
With 15+ years experience in the industry I've helped countless people improve their fitness and physique.

Over this time-frame I've always aimed to continually evolve my coaching, through education and hands-on experience.
⁣
However, I've always wanted to deliver more for my clients, I don't want the only thing you take away from my coaching to be a lean set of abs or a faster 10k time. I want to help you develop long term skills and knowledge to improve your life more than you can imagine.

Over the past 2 years of the Pandemic I’ve had a lot of clients ask for guidance on improving other aspects of their lives, how to manage their relationships with food, manage work and travel impacts on their health and improve their mindset and confidence with social settings.

As a result of this as well as countless hours/days/weeks/months of development I am now ready to launch, '𝗜𝗻𝗮𝗰𝘁𝗶𝘃𝗲 𝟮 𝗜𝗻𝗱𝗲𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗯𝗹𝗲'.
⁣

So what is it?

It is exactly what a complete coaching programme should be, you will work along side a community of like minded individuals who are all taking action to level up their confidence, build an indestructible mindset and develop how they look and feel way beyond what they ever thought possible.

If you've found yourself feeling stuck in a rut, unmotivated and '𝗜𝗻𝗮𝗰𝘁𝗶𝘃𝗲' then this is exactly what you need.

We are not offering a '𝗤𝘂𝗶𝗰𝗸 𝗙𝗶𝘅', we are offering a change of life!

Throughout your coaching experience you will be given all the tools to help you take the first steps towards becoming '𝗜𝗻𝗱𝗲𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗯𝗹𝗲'.

It doesn't stop there, we will teach you how to continue to develop and maintain the best version of you.
⁣

If you want to go from Inactive 2 Indestructible, 𝗗𝗠 me now with ‘𝗟𝗮𝘂𝗻𝗰𝗵’ and you can be part of the initial launch intake.
⁣

I look forward to working with you,

𝗖𝗟

Ciaran Litter Coaching