Dean Foley Coaching

18/02/2025

18/02/2025

In just four months my client dropped 5kg while building muscle, getting stronger and building nutritional habits that actually last. No crash diets or crazy gym routine. He training was two full body workouts per week + a step target each day. I worked with in person first ,then transitioned to online. Is two sessions a week enough to get results? For some people yes for others no. trains like an animal when he’s in the gym so I knew he would be maximizing those 2 hours in the gym. He is the type of client all PTs wish they had 😂😂. Does what is asked of him with no excuses. Food was tracked everyday, training sessions hit, weigh ins complete on time, weekly feedback giving.In this period he also had a weeks holiday and Christmas. Also works shift work and has a small child at home.Great results can be achieved without overhauling your life. Very happy with the results and effort put in over last 4 months. If you’re finally ready to make change and stop making excuses DM for more info on in person or online coaching!

04/02/2025

💡Have you ever thought about starting a fitness journey but don’t know where to begin?

Overwhelmed by the amount of information on social media?

✅This 28 day program will introduce you to strength training , good nutrition and healthy living practices.

No gimmicks or hours in the gym , just a smart approach to building strength, dropping body fat and feeling better!

Here’s what’s included :

🔹4 PT sessions + initial consult

🔹Nutrition plan to help you to drop fat 5-10lbs

🔹Weekly progress check in

🔹Professional advice to maximize your gym time and results outside the gym

This program is built for busy people who haven’t got a lot of time to commit but still want results.

You hire professionals for your car mechanics, accountants for your taxes, builders for your home, so why not invest in a professional for your health and fitness??

💥DM me if you’re ready to stop overthinking and take action!

15/01/2025

𝐋𝐨𝐨𝐤𝐢𝐧𝐠 𝐭𝐨 𝐬𝐡𝐞𝐝 𝐛𝐨𝐝𝐲 𝐟𝐚𝐭 𝐚𝐧𝐝 𝐥𝐨𝐨𝐤 𝐲𝐨𝐮𝐫 𝐛𝐞𝐬𝐭 𝐢𝐧 𝟐𝟎𝟐𝟓?

Fat loss can be overwhelming with so much conflicting advice out there. If you’re not sure where to start, my first recommendation is to hire a coach. Having expert guidance removes the guesswork and gives you a personalized plan for success.

💥DM me to book a consultation if you’re ready to take the next step!

Hiring a coach saves time and prevents you from making the same mistakes year after year.

But if you’re determined to go it alone, above are my top steps to get started on your fat loss journey!

I could expand on each of these, but that’s beyond an Instagram post. Remember—there’s no magic pill. Fat loss is about doing the right things consistently, day after day, week after week, month after month.

Consistency is key! And remember to track your progress ✅

08/01/2025

Congrats to one of my clients on her 8 week progress. She done everything I’ve asked down to a tea. Nutrition , training, supplements. Took all my advice and implemented it 100% and is now after getting the results she wanted. Couldn’t of asked more of her. Excellent effort. 5kg down, Here’s what Sinead had to say:

❓Biggest lessons I've learned since starting program?

✅I don't have to Starve myself.
I actually don't have to kill myself training every day to see results, just simple changes!!
And I've really really surprised myself on how focused I really am.
How important decent nights sleep was!!

❓What challenges were you facing before starting program?

✅Just couldn't lose the lbs , get to a certain weight and then nothing.
And then the loss of motivation kicked in, slowly gain what I'd lost back. Was just a vicious cycle.

❓What did you have to overcome or stop doing?

✅The FEAR of the scales. Dean said at the beginning, "just get on and get of, don't focus to much on it, it's just one part of a bigger picture".

Increasing the calories was huge for me. I've been trying to lose weight years and always just not eating enough, thinking this was the solution!!
So Sticking to Dean's guidelines and increasing calories each week was the toughest ... I just needed to trust the process. But sure within 2 weeks I could see the results in the mirror, in my energy, In My Head!!

❓How are you able to live your life differently now?

✅So much more knowledgable now about how nutrition works..
I know I'll go on holidays this year and feel so much more confident eating out , enjoying a few glasses of wine and not jeopardising all my hard work.

08/01/2025

𝐂𝐋𝚰𝐄𝐍𝐓 𝐓𝐄𝐒𝐓𝚰𝐌𝐎𝐍𝚰𝐀𝐋

Check out journey. 6KG down, and a few chin ups later ☺️ Here’s what she had to say:

1️⃣What challenges were you experiencing before starting the program?
- I’ve being going to the gym for years. I was trying to drop a few lbs and nothing seemed to work like it did years ago. When I started the nutrition program with Dean everything changed.Having an expert looking after my plan changed everything.

2️⃣When I signed up I didn’t expect?
- When I first signed sup I wanted to try something different. I asked Dean to help me achieve my first chin up. I had no idea how hard it would be. After the first workout I thought I’d never be able to do one. Dean put a plan together and after 8 weeks I did my first chin up. I actually almost cried.lol. I was so proud of myself. It was such a buzz putting in that hard work and being able to do my first chin up.

3️⃣What did you have to overcome or stop doing?
- I mainly stopped eating rubbish. I upped my protein and healthy fats and cut down on snacking. In fact I was feeling full most the time so didn’t even need to snack.

4️⃣How have things changed for you now?
- With the knowledge I’ve learned the past few months I’m confident that I know enough about nutrition to make changes for life. I know I don’t hav e to be perfect all the time and if I go off plan I can just adjust and start again.

5️⃣What would you say to someone interested in signing up?
- Invest in yourself!!! Looking after your health is a worthwhile investment that I wish I’d have done sooner. Dean has so much knowledge and makes the process better without you feeling deprived , hungry or like you don’t have a life outside the gym. He looks at the whole picture when working with clients.

01/01/2025

17/12/2024

𝐂𝐋𝚰𝐄𝐍𝐓 𝐓𝐄𝐒𝐓𝚰𝐌𝐎𝐍𝚰𝐀𝐋 Redzer has being one of my most consistent clients the past year or so. Always puts in 100% effort in the gym and always arrives 20mins early too with a smile on his face😅. Well done on all your hard work the past year 👏🏻👏🏻 on a side note , Red is talented rapper with over a million views on YouTube. Mark Wahlberg use one of his songs in a film. 💥 Couple places open at the minute for coaching. DM to arrange a free consult. 🔑

17/12/2024

𝐂𝐋𝚰𝐄𝐍𝐓 𝐓𝐄𝐒𝐓𝚰𝐌𝐎𝐍𝚰𝐀𝐋 Well done Shreya on your hard work over the course of the program. Always great to work with people who apply what you teach them and who are open and interested in learning. Couple spots available for coaching at the moment. DM for more details or to book a free consult. Well done 🎉🎉

07/12/2024

Massive congrats to my longest Pt client who won his first Muay Thai fight today.
spl._pallets trained his ass off for this fight, lost 10kg and made weight like a pro.

His performance showed how much effort he put into his training as he could have easily fought another 3 rounds.

Big respect to .spl._pallets , enjoy the rest of your evening 👊🏻👊🏻

Im sure you’ll be back in the gym Monday 😅

07/12/2024

𝐂𝐥𝐢𝐞𝐧𝐭 𝐭𝐞𝐬𝐭𝐢𝐦𝐨𝐧𝐲 results with a recent online client. Andrew started working with me 3 weeks before Xmas, he didn’t let the Xmas holidays get in the way of his goals. He showed great interest in the program right form the get go, implemented everything I asked, asked questions when he didn’t understand anything, didn’t miss a check in.As you can see the results speak for themselves. 9kg in 6 weeks that’s including a non overly restrictive Xmas, no crazy calorie deficits or excessive exercise. Well done Andrew great effort , looking forward to kicking on from here. 💥💥For anyone on the fence, DM me “consult” to arrange a free consultation.

05/12/2024

𝐂𝐋𝚰𝐄𝐍𝐓 𝐓𝐄𝐒𝐓𝚰𝐌𝐎𝐍𝚰𝐀𝐋 Check out journey. 6KG down, and a few chin ups later ☺️ Here’s what she had to say:1️⃣What challenges were you experiencing before starting the program?- I’ve being going to the gym for years. I was trying to drop a few lbs and nothing seemed to work like it did years ago. When I started the nutrition program with Dean everything changed.Having an expert looking after my plan changed everything.2️⃣When I signed up I didn’t expect? - When I first signed sup I wanted to try something different. I asked Dean to help me achieve my first chin up. I had no idea how hard it would be. After the first workout I thought I’d never be able to do one. Dean put a plan together and after 8 weeks I did my first chin up. I actually almost cried.lol. I was so proud of myself. It was such a buzz putting in that hard work and being able to do my first chin up.3️⃣What did you have to overcome or stop doing?- I mainly stopped eating rubbish. I upped my protein and healthy fats and cut down on snacking. In fact I was feeling full most the time so didn’t even need to snack.4️⃣How have things changed for you now?- With the knowledge I’ve learned the past few months I’m confident that I know enough about nutrition to make changes for life. I know I don’t hav e to be perfect all the time and if I go off plan I can just adjust and start again.5️⃣What would you say to someone interested in signing up?- Invest in yourself!!! Looking after your health is a worthwhile investment that I wish I’d have done sooner. Dean has so much knowledge and makes the process better without you feeling deprived , hungry or like you don’t have a life outside the gym. He looks at the whole picture when working with clients.