Bray Locals Only
A Radical New Approach to Physical and Mental Development
☝️Step 1: Watch the above video
As you can imagine, there's a lot to run through and explain and you probably have tons of questions.
Well I've condensed EVERYTHING about the intensive and my work with my students into the above 25 minute video.
But don't worry!
I want to respect your time so within the first few minutes I define exactly who this is for and who it's not for!
So give the first few minutes a watch at least and you'll know whether this sounds like the perfect fit.
The rest of the video explains things in a bit more detail so you have the full picture and you're better able to make a decision on whether you want to get involved in the project or not.
✌️Step 2: Click the Button Below and Fill in the form
If you've watched the above video and you want me to send you all the practical details like pricing and everything then click the button below and I’ll bring you to an application form to fill in.
Hear what some of my students have to say about working with me:
Dominika Summary
Dominika is 25, originally from Poland, living in Bray, Wicklow for six years.
Training History:
- She had minimal yoga experience.
- She felt physically strong but not fully comfortable in how she moved.
Roadblocks:
- Early on she felt tense and self-conscious, noticing how tense she was moving in a group.
- Her own thinking was limiting her movement, improvisation felt awkward and “robotic”
- The real challenge was learning to quiet the mind and regulate her nervous system so her body could express more freely
Results:
- Freedom and fluidity returned. She feels calm in her body and less reactive.
- She built confidence to try, “fall,” and be okay. Movement became expressive rather than stiff.
- Gains carried into daily life. A steadier nervous system and a reliable toolkit to shift tension when it appears.
Highlights:
- Clear, supportive coaching created a safe container to explore discomfort and progress.
- Phased work (improv + skill elements like back bridges) made wins visible, check-ins reinforced progress.
- Nervous-system tools (e.g., shaking) delivered immediate down-regulation and helped her “let go”.
- Consistency paid off: after a challenging first stretch, things “clicked” and momentum surged.
Stand Out Quote:
“The spine work that was life-changing. Because you know, we’re so stiff without even realising and then once you start moving, you’re like, ‘oh’”
Hector Summary
Hector works as a chef in Bray, Wicklow.
Training History:
- No prior training background, just school-age athletics years ago, then a long gap without structured training.
Roadblocks:
- He was motivated but unstructured, trying to learn from random internet tips and expecting fast results.
- Little to no progress on his own.
Results:
- Energy and confidence surged. He felt eager to do more and could handle higher training demands.
- Visible physique changes. Friends noticed broader shoulders/upper body, progress became self-reinforcing.
- Consistency clicked. Writing sessions down, following phased programming, and trusting the process created steady, compounding wins.
Highlights:
- Clear coaching and structured programs replaced guesswork. Check-ins and lifestyle pointers made the plan feel targeted.
- Small, frequent practice blocks outside class accelerated skill learning.
- The shift from “quick tips” to patient, guided progression built belief, once he saw results, momentum snowballed.
Stand Out Quote:
“It’s ‘keep trying’, but it’s keep trying with someone who can help you… accept the help of somebody else. Don’t try to do everything on your own.”
Ollie Summary
Ollie is a full-time online fitness coach from a bodybuilding background.
Training History:
- He’s competed in bodybuilding and pushed his physique hard.
- Prior issues included an RDL-related back-of-knee problem (about three years) and a shoulder that required surgery ~5 years ago and “wasn’t quite right” afterward.
Roadblocks:
- Persistent “niggling injuries” eroded his confidence, forced him to stop training, and left him feeling frustrated, stressed, and like an imposter as his physique regressed.
- He wanted root-cause solutions, not quick fixes.
Results:
- He regained confidence to perform movements he’d avoided (e.g., side raises, chest presses) and can now “blast” hamstring work without fear.
- Day to day, he feels “much more agile,” with a major positive mental shift about training.
Highlights:
- Onboarding felt “super streamlined” and he was “blown away” by the level of detail.
- The first four weeks were challenging to believe in, but once the gym-based blocks started, everything “fell into place” and progress became obvious.
Stand Out Quote:
“I would say sign up yesterday… because if you put it off you’re literally wasting your own time.”
Peter Summary
Peter Callan, 43, based in Nottingham. He plays football regularly and is an active climber.
Training History:
- He trained multiple times per week. Football once to three times weekly, with climbing in between.
Roadblocks:
- For around a year and a half after football he felt “broken”: hips, glutes, and lower back were sore. Mid-game he could barely move.
- Pain spilled into workdays and climbing, where lifting his legs onto holds became difficult.
- He describes being constantly in pain and increasingly frustrated.
Results:
- About eight weeks in, things flipped: pain disappeared, he ran faster than he had in a year and a half, and he could push hard for the full match instead of fading after 30 minutes.
- Hip ROM returned, he could open to ~90° without pain and his climbing improved so much he could lift his knee to his chin again.
Highlights:
- The training felt unlike anything he’d done, progressively pushing past old restrictions and tracking with video made improvements obvious.
- He valued quick, consistent support (answers within minutes) and a root-cause approach instead of “quick fixes” which made the change feel fast once he put the work in.
Stand Out Quote:
“Your body can be fixed… with the right guidance and the know-how which I learned from yourself.”
Conor Summary
Conor plays football and soccer.
Training History:
- Regular competitive sport with preseason blocks.
- He’d been managing recurring lower-back pain, previously relying on physio that gave only 1–2 weeks of relief.
Roadblocks:
- Severe low-back pain flared every time he ran, and video-based testing revealed big mobility restrictions he hadn’t noticed.
- Early on he was skeptical that hip/ankle mobility and controlled tempo work could fix a back problem, and even some starter exercises initially provoked the pain.
Results:
- Back pain resolved. He reports feeling stronger than ever and confident loading movements that previously hurt.
- Hip mobility and running performance improved. He feels faster, can go further, and arrives at training loose and “ready to go”.
- A mindset shift toward slowing down, control, and body awareness. He now understands the “why”, enjoys the process, and sees changes that last (not just short physio reprieves).
Highlights:
- Assessment exposed hidden restrictions, making the root-cause plan feel targeted.
- Phased approach: mobility first, then strength and running, progress compounded through controlled tempo.
- Clear skill gains in body control (e.g., shoulder CARs awareness) and confidence adding load without flare-ups.
- Practical carryover: brief mobility before sessions primed him to perform at football.
- Initial skepticism gave way to rapid late-phase gains that reinforced the method.
Stand Out Quote:
“You will feel the improvements slowly but surely and then they’ll hit you hard and fast… I actually can’t even explain the improvement… it’s crazy how you can do that in so short of a time.”
Anna-Claire Summary
Anna-Claire is mainly focused on CrossFit-style training.
Training History:
- Before starting, she mainly did “workout of the day” sessions with no real structure. Show up, go hard, repeat.
Roadblocks:
- Frequent “niggles” and stubborn injuries piled up and wouldn’t go away, even when she tried to be careful.
- Trying to fix it herself wasn’t working, which pushed her to seek a smarter, more guided approach.
Results:
- Rebuilt mobility and “strength within” the problem areas, and she learned how her body moves and why tweaks matter.
- Day to day, she now gets out of bed without feeling “like a granny”, her clicking shoulder settled, ankle range returned (full foot on stairs), and 5Ks no longer “blow up” her lower legs.
- Squat depth improved, and crucially her confidence and control over her body jumped.
Highlights:
- One-to-one coaching with targeted mobility and strength made immediate sense and delivered tangible wins.
- Small technical tweaks (e.g., in a dumbbell shoulder press) turned painful movements comfortable.
- She emphasises the trust, the clarity of my explanations, and how fast the progress felt once the right plan was in place.
Stand Out Quote:
“I can now put my full ankle down on the stairs… I can run a 5K and it doesn’t absolutely blow up… they’re huge tangible things that have completely changed.”
Sylvia Summary
Sylvia is a field-sport athlete. She plays tennis and has competed for Ireland in hockey.
Training History:
- Her routine centred around regular hockey with supplementary tennis.
- She hadn’t previously invested in structured mobility work and typically relied on longer warm-ups and cool-downs to cope.
Roadblocks:
- A hamstring tear mid-season and ongoing shoulder issues made aerials in hockey and serving in tennis painful.
- She often felt internal discomfort, worried about re-injury on sprints, and noticed posture/work-from-home habits compounding things.
Results:
- She established a consistent mobility practice and learned specific methods to manage shoulders and hips.
- She feels prepared heading into the season with a focus on staying injury-free, and she now has a “memory bank” of drills to deploy when trouble spots flare.
Highlights:
- Onboarding was simple: clear exercise videos, easy uploads, and instant feedback through the app with an exercise history to track progress.
- The plan was structured into focused blocks (shoulders/hips), scientifically explained, and kept her honest and progressing.
- Online delivery fit life with three kids and remote work, making adherence realistic.
- Most importantly, the program was tailored and adaptable and was able to request swaps when something didn’t feel right.
Stand Out Quote:
“Having that program tailored to exactly what I need… it’s adaptable and you can change it throughout.”
Robert Summary
Robert (31) is a multi-sport athlete who plays volleyball and basketball.
Training History:
- He mixed resistance training and high-intensity work alongside basketball, football, and volleyball.
- A serious ankle sprain took ~18 months to recover, and years of jumping left his hips feeling tight.
Roadblocks:
- He kept hitting a “hurdle of restriction”, achy, frustrated, and not mobile enough to get low for plays like hitting a low spike.
- Mentally ready but physically limited, he felt he couldn’t move the way the game demanded.
Results:
- He became comfortable with movement again, gained clearer body awareness, and saw tangible improvements in his ankles and hip freedom.
- He can get into strong low positions and feels more agile.
- Overall, he feels healthier and ready to return to sport with confidence.
Highlights:
- I dug deeply into his background and injury history, asked targeted questions, and used an initial assessment that revealed movements he struggled with.
- The programming progressed in clear phases: build a base and comfort with mobility, then increase volume and challenge, then focus hard on priority areas, always with specific tips that made familiar lifts work better.
- The transition across blocks felt smooth and continually productive.
Stand Out Quote:
“I’d say come in, be ready to kind of put in the effort because you will see results. I’ve felt a massive benefit, I feel healthier and I feel ready to play sports”
Emma Summary
Emma Ball is an 800m track athlete training at a high level.
Training History:
- She focused on middle-distance running with regular sessions and aimed to compete at a high standard.
- Prior to starting, she’d been sidelined with a foot/ankle injury and felt her mobility was part of the problem.
Roadblocks:
- Post-injury, she struggled to “get back up there.”
- Tight hips/hip flexors and especially her feet and ankles held her back.
- Early runs she felt tight. Foot issues had flared in the past when returning to running.
Results:
- Unlocked foot/ankle range and strength. Past plantar-flexion flare-ups didn’t recur when she resumed running.
- Hip mobility improved so running felt smoother and stronger.
- Movement routines we did helped her feel looser and better prepared for training.
Highlights:
- Weekly calls, structured blocks, and clear guidance made the process feel organised and doable.
- The work hit the sweet spot. Challenging but not overwhelming and introduced methods she’d never tried before.
- Support was always there with quick answers and individualised tweaks when anything felt off.
Stand Out Quote:
“I feel so much more free in range of motion.”
Deirdre Summary
Deirdre (“Dee”) is a dedicated CrossFit athlete training out of Dublin.
Training History:
- Over four years of CrossFit, typically four gym sessions per week plus two extra classes to work on weaknesses..
Roadblocks:
- Persistent tightness in her left hip and shoulder made everyday tasks tough. Getting in/out of the car and even putting on a jumper triggered pain.
- In training she had to sub out movements like pull-ups/chest-to-bar, felt confused by Google fixes, and chased short-term relief with ice packs just to get back to the gym.
Results:
- Shoulder improved quickly. Hip pain reduced progressively, and movement felt smoother and more “fluid.”
- Day-to-day wins: Morning foot pain (bunion) eased. She can walk around pain-free. getting up feels easier.
- Strength where it matters: Joints (hips/shoulders) feel more robust, giving her confidence to return to heavier lifts.
Highlights:
- Assessment revealed weak links she hadn’t noticed. Once those got stronger, progress felt like a “light switch.”
- Programming was tailored to her preferred training style, keeping motivation high.
- Clear videos, simple prescriptions, and quick adjustments/answers kept her consistent.
- Early sessions respected limits, then built capacity methodically. Trusting the plan beat quick fixes and “magic” followed.
Stand Out Quote:
“I would say, stop paying a fortune out to physios and other types of things. Movement is key. Speak to somebody that knows about movement and how to get the body moving properly.”
Nina Summary
Nina works full-time with long days and was trying to get leaner and feel better while balancing a busy schedule.
Training History:
- Before we started she relied on MyFitnessPal and random YouTube workouts.
- There was no structure or accountability, so motivation dipped and progress stalled.
Roadblocks:
- Her weight plateaued for months despite effort.
- A “dodgy” hip and lower-back discomfort made running and squats hard, which fed a discouraging loop, feeling stuck, wanting to give up, and comfort-eating when the hip flared.
Results:
- Hip mobility improved markedly and she now runs three times a week without next-day hip/back agony.
- Desk stiffness eased. Getting up after hours of sitting no longer feels awful.
- In the gym she embraced progressive loading (adding small, steady increases), fixed squat mechanics, and hit sets without discomfort.
- Most importantly, confidence rose. She discovered she’s stronger and more capable than she thought.
Highlights:
- Clear, plain-English coaching replaced guesswork and YouTube confusion.
- A structured plan plus accountability made consistency doable.
- Small weekly progressions built momentum, while targeted mobility and core work removed pain barriers so training felt productive rather than punishing.
- The approach was honest and practical. Not easy, not extreme, just sustainable work that compounds.
Stand Out Quote:
“that I can do it… I can do it and if I can do it anyone can do it… I learned that I’m stronger than what I think I am.”
Do you want to get involved in the project?
Click the button below and I’ll bring you to the application form.