Vinny Horan - Fitness Coach

06/06/2025

5 things I learned from 22-28 that I wish I knew from 16-21

1. Pursuing a career in something you’re passionate about is not ‘risk taking’. Everyone can have opinions on what you should do or to get a ‘stable’ job, but at the end of the day it is you who has to live your life on a daily basis. 

Chasing a dream is going to leave you more fulfilled than just trying to find the most secure high income job.
2. It is important to realise who you are outside of sport. GAA is the biggest part of my fitness journey and sporting life like many of you, but it shouldn’t be your whole life. 

Every decision I made in my younger years was decided by football matches, football training and completions. As important as it is you still need to put as much energy into your family, relationships and other interests (travel, concerts etc)
3. Stop putting all my focus on trying to build muscle. As a severely skinny player my whole life was consumed on trying to get bigger and yes it is important but I neglected the athlete I already was. I was a fit and skilful player who spent too much time focusing on bigger chest and arms and forgot about the skill work, the speed work and the actual game of football. 

You need to be able to do it all, not just be a big athlete.
4. At the end of the day it’s not that serious. We all have our own crosses to bear, lives to live so dont let other peoples opinions navigate your life. Start that business you want, or follow that career you have always dreamed about.
5. Don’t be afraid of change. I never wanted things to be different. I was comfortable with where I was and didn’t want to risk it, but it also wasn’t fulfilling. If you have people around you who support you then who cares about the rest.

For anyone in their late teens and early twenties I promise you that someone else feels the same as you do now. So don’t stress it

We are all still winging it

Once you give it your best, then that is enough.

21/04/2025

31/03/2025

Few nice words from one of my GAA athletes who has put in huge work over the last year putting on some muscle and improving his performance

“Before working with Vinny I was training a good bit in the gym but didn’t have much of a plan put together. I didn’t have much knowledge about calorie tracking or knowing how much protein I needed to see results.

I never really thought about getting in touch with a personal trainer before but I seen Vinnys Instagram page pop up and decided I’d give him a message to see what he could do to help.

My main goal when I started was to gain weight and build muscle while staying quite lean at the same time. Ive been happy with what I seen and noticed that I’ve got that bit quicker starting off acceleration when running which is thanks to the tempo runs Vinny made out for me and it’s a huge benefit to me.

From working with Vinny I’ve learned a lot about nutrition and how to fuel the body correctly. I’ve now got the knowledge of how many calories I should be eating and the amount of protein I should be consuming. There’s many different workout exercises that I’ve learned about which is brilliant for the future in the gym.

If someone is considering working with Vinny I’d say it’s definitely worth it. He gives you great knowledge about training, checks in regularly and is easy to contact. A really sound fella.”

09/02/2025

A great week put down 🏐🏔️

14/01/2025

Do you feel like you’re just filling a jersey rather than making a real impact on the pitch?
Tired of coming home after a game thinking, ‘If only I was fitter, faster, or stronger…’?

2025 is your year to change that. It’s time to break past your limits, build confidence, and finally perform at your peak.

💥 Join the GSP Academy and train like the athlete you’ve always wanted to be.

08/01/2025

Last year, I was gyming non-stop, thinking I was doing everything right… but I ended up feeling off, like I wasn’t getting where I should be. 🤯

This year, I knew I had to switch things up—needed to focus on what’s specific to GAA if I wanted real progress. I’m sticking to 2 gym sessions to build strength and power, while also adding in max speed and skills sessions—focusing on my weaker areas for real improvement.

It’s all about being smarter with my training: quality over quantity, and focusing on what will make the biggest difference in my performance. If you’re feeling stuck or like your routine isn’t working, don’t be afraid to reassess and shift your focus. Sometimes the best results come from doing less—but doing it right. 💪

03/01/2025

It is 2025 and hamstring training is still constantly overlooked.

If you want to improve performance/speed/power or just be a more robust athlete you need to have enough hamstring training in throughout the week.

You dont need a whole lot of equipment to make serious gains and improvements. (even though a hamstring curl would help)

Here are 7 of my favourite that I like programming for my athletes

Slide 1 - Harop Curls
Slide 2 - Hamstring Bridges
Slide 3 - Hip Extensions
Slide 4/5 - RDL or B-Stance RDL
Slide 6 - GHR Iso Holds
Exercise 7 - Nordic Curls (not shown)

Give them a go and see how you get on.

Let me know what your favourite exercise is ⬇️⬇️

31/12/2024

Start 2025 off the right way!!

- Help you from where you are in your journey
- Keep you accountable and enjoy your training
- Get results you can keep
- Finally make those New Year’s resolutions last the full year not just January

https://forms.gle/mRruiZ16oVxPNp7NA

Click above and let’s put your personal plan in place ⬆️

25/12/2024

🎅🎄

25/11/2024

All of us are amateur athletes and at the end of the day, we’ve all been there. Balancing training with life, staying consistent, overcoming injuries, or battling self-doubt—it’s not easy. But with the right strategies, you can overcome every challenge.

Focus on balance by planning ahead, communicating your goals, and being flexible. Build consistency by setting specific goals, finding accountability, and trusting your habits. Prioritize recovery through proper warm-ups, rest, and listening to your body. And when doubt creeps in, remember to focus on your progress, not comparisons.

Your journey isn’t about being perfect—it’s about showing up, learning, and improving every day. Keep going. There’s a long road of success ahead.

21/11/2024

Air Fryer Pizza Rolls

If your like me and love tasty food but also wants it quick and easy, this is fool proof (trust me) 🤣

Brilliant post workout or post match meal! Plenty of carbs, plenty of protein and lots and lots of flavour

For 8 wraps which would do me two days I used

450g Lean beef mince
100g light soft cheese
100ml franks hot sauce
Onion salt, garlic powder, Italian herbs, garlic pure
20g Parmesan
10g mozzarella (per wrap)

Took this recipe from Aussie fitness and wanted to share it all ye 📹

19/11/2024

This year, I’ve had the privilege of working with some truly incredible clients. Each person comes with their own story, their own reasons for wanting to live a healthier, fitter life.

For some, it’s about rebuilding their confidence and self-esteem. Others feel stuck, unhappy with how they look or how they feel in their own skin. Some long to feel comfortable in their clothes again. Then there are the athletes at heart—those who dream of becoming better footballers, conquering a half marathon, or tackling an event like Hyrox or an adventure race.

No matter the goal, one thing is universal: every single person I meet is battling something. Sometimes it’s one struggle, sometimes it’s many. And that’s exactly why I do what I do.

Because fitness is more than just physical change—it’s about transformation in every sense. It’s about setting goals and crushing them, meeting incredible people along the way, and discovering a version of yourself you never thought possible. It’s about fulfillment. It’s about joy.

I truly believe everyone is an athlete at heart. Sometimes, all you need is the right guidance to unlock your potential and see it for yourself.