What are the opening hours?

Monday 6am - 1:30pm 4pm - 8pm Tuesday 6am - 1:30pm Wednesday 6am - 1:30pm Thursday 6am - 1:30pm Friday 6am - 1:30pm Saturday 7am - 10am

https://www.integritykillarney.com/

Integrity Gym Killarney, Integrity Gym, Upper Ballycasheen Road, Killarney (2025)

29/09/2022

Nearly 30 pounds lost ✅⠀
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And a lot of muscle built⠀
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13 months of numerous phases⠀
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Time spent dieting and time spent building muscle⠀
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Time where there was social events and holidays enjoyed⠀
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If you can do something for 13 MONTHS , I think its safe to say its a habit⠀
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Theres no going back here⠀
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I have now have 3 coaching packages to choose from, click my bio and see what would suit you 💡

09/09/2020

⬇️16kg in 12 weeks for Darren.
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Darren started in place where be wanted to re-gain his confidence. He has a manual labour intensive job, has a young child and he had just lost his way in recent times.⠀
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We changed that - BIG TIME.⠀
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He learned to food track, understands calories in detail now, got back in the gym once it opened post lockdown and never looked back. He now hopes to go back playing soccer as he feels like himself of old.
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This included socialising and doing things he wanted, and there wasnt any restriction.⠀
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He just made his nutrition work for him.⠀
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When someone says to me how they have re-transformed there life, its why I got in to this industry in the first place.⠀
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Amazing work my man 🚀

05/08/2020

The Results Lab community is in full swing at the minute. With all various types of results being achieved, from physical,to mental, to nutrition, to mindset change.

Swipe through to see what you could achieve, and if you feel like you’d like a coaching method that won’t give you 5 boring bodybuilder meals a day to eat, then hit the link and let’s talk about your goals.

https://theresultslab.typeform.com/to/AUIuxr

04/08/2020

Rebrand 🚀
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The last 12 months of online coaching has been surreal. Along with the amazing people who have trusted me to help them and who have helped all the way, The Results Lab has gone strong.⠀
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Even under the most recent toughest of circumstances.⠀
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So with that further growth is needed. Improvements need to be made, and reflections need to be made also to see what can be better.⠀
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𝘐 𝘢𝘯 𝘤𝘩𝘢𝘴𝘪𝘯𝘨 𝘵𝘩𝘦 𝘮𝘰𝘴𝘵 𝘦𝘢𝘴𝘺 𝘵𝘰 𝘶𝘴𝘦, 𝘪𝘯𝘵𝘦𝘳𝘢𝘤𝘵𝘪𝘷𝘦 𝘢𝘯𝘥 𝘴𝘶𝘱𝘱𝘰𝘳𝘵𝘪𝘷𝘦 𝘰𝘯𝘭𝘪𝘯𝘦 𝘤𝘰𝘢𝘤𝘩𝘪𝘯𝘨 𝘧𝘰𝘳𝘮𝘢𝘵 𝘵𝘩𝘦𝘳𝘦 𝘪𝘴. 𝘛𝘰 𝘣𝘦 𝘢𝘣𝘭𝘦 𝘵𝘰 𝘩𝘦𝘭𝘱 𝘮𝘰𝘳𝘦 𝘱𝘦𝘰𝘱𝘭𝘦 𝘨𝘦𝘵 𝘢𝘮𝘢𝘻𝘪𝘯𝘨 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘣𝘰𝘵𝘩 𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭𝘭𝘺 𝘢𝘯𝘥 𝘮𝘦𝘯𝘵𝘢𝘭𝘭𝘺.⠀
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With the rebrand, clients will know have their own profile on a private app, with nutrition, training, tracking, habit creation and a marking system to note how well you are doing all in one place. They also have a direct messaging line to me.⠀
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This along with an updated facebook group and members area, creates a community stronghold.⠀
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The future is optimistically bright.⠀
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If you want to join the team and achieve great things without any B.S, slots are opening. Hit the link below.

https://theresultslab.typeform.com/to/AUIuxr

29/07/2020

Results, both physically and mentally for Phil.⠀
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The work this woman puts in is second to none. Ive shared Phil before, but since then shes gone and just kept improving.
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52 years young and puts most people to shame with how she works.
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In this line of work, you come across a lot of people who say "they want to achieve X and Y", but never really last more then 2-3 weeks because they expect results over night and dont want to do what is needed.⠀
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Yes its a coaches job to make it easy and enjoyable where possible, but it will not be handed to you.⠀
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Phil has just done everything asked. Not only has she changed hugely, shes achieved many other wins.⠀
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She understands nutrition now, can eat what she wants when she wants, shes been training from home. She sleeps well, feels great and has energy to burn.⠀
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The photos are only one "result". Phil is achieving many, with much more to come.⠀
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Its a pleasure to be able to work with her.⠀
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If you want start achieving as many forms of results as you can, hit the link below:

https://theresultslab.typeform.com/to/AUIuxr

27/07/2020

You need to understand your goals before you start chasing them.⠀
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From working with many people, one of the most vital things to do is to 𝗠𝗔𝗞E 𝗦𝗨𝗥E 𝗧𝗛E𝗬 𝗨𝗡𝗗E𝗥𝗦𝗧𝗔𝗡𝗗 𝗪𝗛𝗔𝗧 𝗔 𝗚𝗢𝗔𝗟 𝗪𝗜𝗟𝗟 𝗧𝗔𝗞E 𝗢𝗥 𝗠E𝗔𝗡.⠀
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Most people want abs, but most people 𝗪𝗜𝗟𝗟 𝗡𝗢𝗧 want to do what it takes. This is why abs wont make you happy, if you aren't already happy. What it takes to get there could actually make it worse.⠀
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Abs and pushing the body to its extreme, especially for females, will require hunger, restriction, cardio, and a lot of sacrifice.⠀
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Something not as "lean" where you find a sweet spot of being physically, mentally and socially happy should be the aim for most.⠀
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Unless you are a physique athlete, this should be you.⠀
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Dont sacrifice your life, for something thats not as important as you think.⠀
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"Abs", has led everyone to believe that they are failing if their training and nutrition hasnt achieved them having abs. And It causes a lot of frustration.⠀
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But who made abs the only form of winning?.⠀
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What about things like: having the confidence to go to the gym alone. An improved relationship with food. Improved discipline. Improved work ethic. Improved body image. Among many other things.⠀
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You could have had a lot of wins, but most skip over them because they dont look like this false perception of "fitness" they wrongly look up to.⠀
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Celebrate the small wins. Or you are in for one hell of a miserable journey.⠀
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And if you are chasing abs to be happy. 𝗗𝗢𝗡𝗧.

17/06/2020

𝗢𝗡E 𝗢𝗙 𝗧𝗛E 𝗠𝗢𝗦𝗧 𝗜𝗡𝗦𝗣𝗜𝗥𝗜𝗡𝗚 𝗣E𝗢𝗣𝗟E 𝗜 𝗛𝗔𝗩E E𝗩E𝗥 𝗪𝗢𝗥𝗞E𝗗 𝗪𝗜𝗧𝗛.⠀
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54 years young, training from home and learning to master her nutrition.⠀
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6kg ⬇️ lost in 7 weeks, energy through the roof and just look at that for change.⠀
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Right from the start, shes done what she was asked to do, not a single complaint - only a positive outlook.
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Phil is showing that when you really want something you can achieve it, and it doesnt matter who you are - 𝘢𝘭𝘭 𝘵𝘩𝘢𝘵𝘴 𝘳𝘦𝘢𝘭𝘭𝘺 𝘴𝘵𝘰𝘱𝘱𝘪𝘯𝘨 𝘺𝘰𝘶 𝘪𝘴 𝘠𝘖𝘜, 𝘢𝘯𝘥 𝘴𝘰𝘮𝘦 𝘦𝘹𝘤𝘶𝘴𝘦𝘴 𝘵𝘪𝘦𝘥 𝘸𝘪𝘵𝘩 𝘪𝘵.⠀
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This is only the beginning for Phil, and I truly cannot wait to be able to help her and see how she goes from strength to strength.⠀
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Its not too late to get yourself in a primed position before the gyms open again. If you want to take responsibility for you progress now and make change, then hit the link below.

https://theresultslab.typeform.com/to/AUIuxr

11/05/2020

8 weeks of solid work here.

This client had a background of loving to train, he had an idea about tracking, but he just needed some professional structure to put it all in alignment for his goals.

Its not as long as we would have liked with corona taking its toll, but the joy here for me here is in 8 weeks, he has learned enough to the point I am confident he will do very well flying solo.

This one was an absolute pleasure as always.

If you want to spend the next few months looking better, and taking control, then hit the link below and lets plan out how.

https://theresultslab.typeform.com/to/AUIuxr

10/05/2020

“I need someone to stand over me and push me”.

This a common concern when people think they need 1-1, and online coaching wont work.

1-1 can be great in a lot cases, but for most its not needed or essential.

You don’t need a rep counter, or a meal plan with meals that make you hate life. And you don’t need to pay €50 per hour to get it.

You need to be shown how you don’t have to be restricted to the the point where you will eat the fridge.

You need to be shown how you can have a drink and not hate yourself with guilt about it.

ANYONE can get you results, if you can follow restriction and training for a block of time. And I mean anyone, even Mary down the road can get you that if you can stick to it.

Thats not coaching, thats dictatorship.

But what then? How many people can maintain it? How many people do you see 12 months later, who still look great?

Not as many as you should.

You need a learned lifestyle. Not 2 hours per week you have booked a slot for to “make you go”.

Take action now ⬇️
https://theresultslab.typeform.com/to/AUIuxr

07/05/2020

You will gain fat….

Yep you read that right, body fat is going to go up.

If you want to build muscle, your weight has to go up, and body fat will go up too.

“What about a lean bulk?”

A lean bulk, when you are natural, just means you’ll end up getting no where in my opinion. For certain you shouldn’t get too fat while trying to gain, but you should push the boundaries of weight gain as much as you can. The amount of muscle you’ll gain per year is small, trying to remain too lean will often mean you get nowhere and end up looking the same.

I know, I was like you!! I spent my a large part of my lifting years trying to do, but in hindsight I just made no progress and remained small. In the last 2 years I have gained 22kg and Im happy with the level of body comp I have held. It just took structure and planning and letting go of remaining lean for awhile. Realistically I wont diet again until at least 2022 🤷‍♂️.

Gaining muscle means you want to spend months and months in a row gaining weight. The longer you can go without having to pull back and diet the better.

Short bursts in a surplus, and frequent tidy up diets, will again most likely lead you down the habit hole of no progress.

So your best bet is to start lean, so you are comfortable for some body fat to go on. You will also be in a more sensitive state to build muscle from.

Start with too much fat, and you’ll want to diet straight away.

The start point determines the end result. Everything is built on a good foundation.

All my team are always in structured phases. No guess work. We have mapped out plans and objectives to get the job done, and phase by phase it brings them closer to their goals.

https://theresultslab.typeform.com/to/AUIuxr

29/04/2020

So you want to be strong and lean?

You want to build muscle, and you want to do it efficiently. Building lean muscle is different from losing fat in many ways.

Maybe your unhappy with the progress you see?

If so, these points are mandatory to get the most out of your training.

Make sure to save for later reference, and share and tag people who you think will benefit from this 🙂

https://theresultslab.typeform.com/to/AUIuxr

28/04/2020

Do you have to track calories to get results?

A very frequent question. In short, no. But I would think it through first.

There is methods you can most certainly lose weight without tracking calories. However it will mean restricting foods, cutting out food groups, less flexibility to have a meal out or to manage a social events, and its unlikely you will be able to eat the foods you like.

As you are not tracking calories directly but these methods make you eat less in a roundabout way, these methods will mean you just completely avoid anything high calorie to be on the safe side.

And most people dont want that. They want to be happy in what they do. This is why 9 out of 10 people who lose body fat, tend re-gain it. Its because they have no idea how to manage their life and their diet together.

Its like learning to drive. You can avoid taking lessons, and try learn an easier way, maybe by yourself or from a family member. But you will probably pick up some bad habits and you’ll only get so far. If you want to get to the level you want, and be able to drive well - you’ll have to get lessons eventually anyway. So why not do it from the start. Tracking calories is the same. You can avoid it, but eventually it will be what you have to do.

When people lose weight without tracking calories they often hit a stall in progress, and they can never seem to get past it. Thats because you don’t know exactly where you are at, so you dont know what you need to do now.

So if you want to be able to manage events and holidays without sh*tting yourself with fear of messing things up, and if you want to eat the foods you like while being able to push past barriers - then id suggest to stop looking for ways out of tracking food.

Want to be able to do it intuitively? Track for at least 2-3 years, learn whats in all foods, and then you might just be able to do that.

If you avoid tracking, you could be the reason you dont see the changes that you want to see.

Want to take control of your results? Hit the link below:

https://theresultslab.typeform.com/to/AUIuxr

27/04/2020

Great work so far by Conor Hussey.

Roughly about 3 months in to coaching, and this initial phase is wrapped up for Conor.

The bigger goal here is to build muscle mass, but initially we both agreed we needed a solid starting point to do so.

We took off the majority of any stubborn body fat and ingrained structure to aspects such as training, using a log book, protein feedings and meal structure.

Through this phase there was nights out, food, beer and of course - the Coronavirus, where Conor had to leave San Diego and come home. So it hasn’t been extreme or excessively restrictive by any means.

So with all said and done, a very well done first phase so far. Conor is a pleasure to work with, he wants to improve and he wants to get the job done - he has even been he’s own worst critic at times.

With his attitude, and this start point - I’m very excited to watch this unfold as we push his weight, and food up 🙂

If you want to get started on your journey, and to stop wasting time without any results to show, then hit the link in below and let’s chat.

https://theresultslab.typeform.com/to/AUIuxr

22/04/2020

“Ive tried that before, and it didn’t work”.

We are at a point now where apps are such a common part of life, that anyone who has tried to change their body has probably heard of MyFitnessPal to track your food.

Yet, for a lot of people who have tried, it still didn’t work for them. Why??.

It’s like buying a Ferrari without ever having a driving lesson. You’ll have no idea how to use it, but the thought of it was nice. And you’ll just become frustrated when you felt like you wasted your time and money.

Because if you have poor habits with food, or have no idea how to structure anything, all you will end up doing is eating in the same way except now you spend extra time logging it in your phone.

You’ll disregard calories, hunger, how you feel, your relationship with food, cravings and protein intake. You’ll just end up hoping for the best, scanning everything in site.

It usually only last a few days before you give up.

If your knowledge around food/calories/protein doesn’t change, then neither will your results.

If you eat the same you have, you’ll end up the same way you are.

If you want to see change, your approach HAS to change.

www.the-resultslab.com

Integrity Gym Killarney

29/09/2022

09/09/2020

05/08/2020

04/08/2020

29/07/2020

27/07/2020

17/06/2020

11/05/2020

10/05/2020

07/05/2020

29/04/2020

28/04/2020

27/04/2020

22/04/2020

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Monday	6am - 1:30pm
	4pm - 8pm
Tuesday	6am - 1:30pm
Wednesday	6am - 1:30pm
Thursday	6am - 1:30pm
Friday	6am - 1:30pm
Saturday	7am - 10am