Growth requires consistent effort, applied in a streamlined, intentional way. To evolve, we must challenge the system. Not randomly — strategically. Increasing our ability to adapt to opposing demands takes work, but more importantly, it takes a conscious plan of action. From neuroplasticity in the brain to hyperplasia and hypertrophy in the body — every adaptation is built through constant repetition under the right amount of pressure. No shortcuts. No hacks. Just execution over time. 👇 Comment what you’re currently challenged with — training, mindset, recovery, confidence — and let’s address it.

Looking forward to developing as a personal trainer and S&C coach! Already feeling the uplift just from being in here 💪🏼 let’s get to work 🫡

Hi I’m Gavin Kelly a professional MMA fighter from Ireland. After nearly 7 years out of the cage I have been offered the opportunity to make a comeback on a local show I was a former champion of before I signed to Cage Warriors. With 16 weeks to the potential fight I messaged Phil for advice and he invited me to join this group so here I am.

Here’s my 8 week Hybrid training program template.. Enjoy!

Person: trained individual (girl, 32 years old) - for instance, she did HIIT 4 bouts of 5 interval cycles of 1 minute work each without rest in-between. Recently diagnosed with GERD and DGR. With GERD (Gastroesophageal Reflux Disease) and DGR (Duodenogastric Reflux), all exercises which increase the intra-abdominal pressure are basically banned and forbidden. She like weight training. Can she do weight lifting exercises like squats, RDL, glute bridge? Besides that, she still needs a strong core and abs. How to train them with these conditions? I mean, abs exercises and hyperextension? Maybe, you have some experience in coaching people with GERD and DGR? What would you suggest?