BPD Transformations

Brian

“I wanted to be a good example to my daughter”.

Brian runs an extremely busy company and has a young family.
So when it came to excuses, he had a long list of genuine ones. Despite this, he decided to finally make his own health a priority, forcing him to make time for himself.
Like most lads I train he never would have seen himself in a gym but when he joined us in Bulletproof Dad that all changed. While Brian has been successful in so many areas of his life, his weight was something he always struggled with. Now when he looks at himself in the mirror, he sees a fit, energetic, confident dad that is a healthy role model for his family looking back at him.

Alan

“𝐈’𝐦 𝟓𝟏 𝐚𝐧𝐝 𝐈’𝐦 𝐍𝐨𝐰 𝐈𝐧 𝐓𝐡𝐞 𝐒𝐡𝐚𝐩𝐞 𝐎𝐟 𝐌𝐲 𝐋𝐢𝐟𝐞”

As Alan has played football most of his life, he’s always been pretty fit. Plus he was a regular in the local community gym. The frustration he had was that despite the time and effort he was putting in, he just wasn’t seeing the results he had hoped for. He had no proper structure.

All his gym work was done on his own. He’d never experienced training in a small group environment among a community of lads from a similar background, working towards a common goal. An environment that always brought the best out of him in his football training.

Shane

“𝐁𝐞𝐭𝐰𝐞𝐞𝐧 𝐓𝐡𝐞 𝐀𝐭𝐦𝐨𝐬𝐩𝐡𝐞𝐫𝐞 𝐈𝐧 𝐓𝐡𝐞 𝐆𝐫𝐨𝐮𝐩 𝐀𝐧𝐝 𝐓𝐡𝐞 𝐃𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧 𝐅𝐫𝐨𝐦 𝐘𝐨𝐮𝐫𝐬𝐞𝐥𝐟, 𝐈 𝐂𝐨𝐮𝐥𝐝 𝐍𝐨𝐭 𝐑𝐞𝐜𝐨𝐦𝐦𝐞𝐧𝐝 𝐈𝐭 𝐄𝐧𝐨𝐮𝐠𝐡”

When Shane first stepped on our Inbody bodyfat analysis machine, he weighed in at 108.6kg and 34.9% bodyfat. Less than 6 months on training with us, he’s dropped over 18kg and has almost halved his body fat to a much healthier 18.8% As he implemented our Bulletproof Dad training and nutrition plan, he’s managed to maintain his lean muscle mass whilst shedding the excess bodyfat. As you can see in his pic below.

Plus he feels he is a much healthier example to his son and daughter. And has way more energy to keep up with them.

Denis

“With the help of Andrew at Defined Fitness doing a lot more Strength & Conditioning and weight down to 74kg, I felt strong”

Bulletproof Dad member Denis completed the fearsome Wicklow Way mountain trail run. A WHOPPING 128km across the muddy fields in the Wicklow mountains.

When you hear someone completing that sort of challenge it’s easy to dismiss them as a “freak” or a “head-case”.

BUT the reality is Denis wasn’t always like this, as you can see in the before image below. Denis joined Bulletproof Dad 5 years ago and in that time I’ve seen him completely transform physically and mentally.

He is a busy dad of 2 so he has the same genuine time restraints as most. BUT he doesn’t use that as an excuse to sit around talking about how he “must do something”.

Mark

I first met Mark nearly 5 years ago when he joined us in Bulletproof Dad. At the time he was a typical “pre-BPD lad”. Having been super fit in his youth, playing a mix of football and GAA, work and family life took over. And as his playing career stopped, his weight began to creep up.

Having never really done any proper weight training previous, he got stuck into the Bulletproof Dad program and did incredibly well. With being a healthy example to his son as his biggest goal.

He is a fantastic coach, motivating and encouraging all the lads in our Bulletproof Dad sessions. And while doing so, has practiced his preach 100%, as you can see in his transformation below. “𝐋𝐞𝐚𝐝𝐢𝐧𝐠 𝐁𝐲 𝐄𝐱𝐚𝐦𝐩𝐥𝐞” .

Keith

Keith is a truck driver that works night shifts, so as you can imagine it brings a lot of challenges with it. BUT despite the thousands of genuine reasons Keith couldn’t do it, he decided enough was enough and it was time to make his health a priority.
And as you can see his bodyshape has completely transformed. The atmosphere we have in the gym allowed him to overcome his initial fears of the gym and THRIVE.
We put together a nutrition plan that would suit his routine, given how it was different to the majority of lads in Bulletproof Dad. These individual tweaks gave him a plan he could actually follow.
And a year later his health, energy and confidence are in a completely different place. Most importantly he’s become a healthy role model for his daughter.

Ian

“𝗜 𝘄𝗮𝘀 𝗷𝘂𝘀𝘁 𝗽𝗹𝗼𝗱𝗱𝗶𝗻𝗴 𝗮𝗹𝗼𝗻𝗴 𝘁𝗮𝗸𝗶𝗻𝗴 𝗲𝗮𝗰𝗵 𝗱𝗮𝘆 𝗮𝘀 𝗶𝘁 𝗰𝗼𝗺𝗲𝘀 𝗮𝗻𝗱 𝗹𝗲𝘁’𝘀 𝗯𝗲 𝗵𝗼𝗻𝗲𝘀𝘁, 𝗡𝗼𝘁 𝗯𝗲𝗶𝗻𝗴 𝗵𝗮𝗽𝗽𝘆 𝗶𝗻 𝗺𝘆𝘀𝗲𝗹𝗳. 𝗧𝗵𝗲𝗻 𝗼𝗻𝗲 𝘀𝘂𝗺𝗺𝗲𝗿 𝗱𝗮𝘆 𝗜 𝘄𝗮𝘀 𝗽𝗹𝗮𝘆𝗶𝗻𝗴 𝗳𝗼𝗼𝘁𝗯𝗮𝗹𝗹 𝘄𝗶𝘁𝗵 𝗺𝘆 𝘀𝗼𝗻 𝗧𝗝 𝗼𝗻 𝘁𝗵𝗲 𝗴𝗿𝗲𝗲𝗻 𝗮𝗻𝗱 𝗜 𝗰𝗼𝘂𝗹𝗱𝗻’𝘁 𝗸𝗲𝗲𝗽 𝘂𝗽! 𝗜 𝘄𝗮𝘀 𝗼𝘂𝘁 𝗼𝗳 𝗯𝗿𝗲𝗮𝘁𝗵, 𝘂𝗻𝗳𝗶𝘁, 𝗺𝗶𝘀𝗲𝗿𝗮𝗯𝗹𝗲.

𝗦𝗼 𝗜 𝗵𝗶𝘁 𝘁𝗵𝗮𝘁 𝗽𝗼𝗶𝗻𝘁 𝘄𝗲𝗿𝗲 𝗜 𝘀𝗮𝗶𝗱 𝗙#𝗖𝗞 𝗧𝗛𝗜𝗦! 𝗜 𝗵𝗮𝘃𝗲 𝘁𝗼 𝘀𝗼𝗿𝘁 𝗺𝘆𝘀𝗲𝗹𝗳 𝗼𝘂𝘁 𝗶𝗳 𝗻𝗼𝘁 𝗳𝗼𝗿 𝗺𝗲, 𝗮𝗻𝗱 𝗳𝗼𝗿 𝗺𝘆 𝗳𝗮𝗺𝗶𝗹𝘆”

When Ian joined us, he had just been through a tough year managing his business through the lockdowns. He owns a sweets company that cater for weddings and events. In 6 months he’s lost just under 3.5 stone. He was a 38 waist, XL top and now at a 32 waist in a Medium top.

Gavin

“𝟔 𝐦𝐨𝐧𝐭𝐡𝐬 𝐨𝐧 𝐚𝐧𝐝 𝐈’𝐦 𝐜𝐮𝐫𝐫𝐞𝐧𝐭𝐥𝐲 𝐟𝐢𝐭𝐭𝐞𝐫 𝐧𝐨𝐰 𝐭𝐡𝐞𝐧 𝐈’𝐯𝐞 𝐞𝐯𝐞𝐫 𝐛𝐞𝐞𝐧 𝐛𝐞𝐟𝐨𝐫𝐞. 𝐓𝐡𝐞 𝐜𝐨𝐦𝐛𝐢𝐧𝐚𝐭𝐢𝐨𝐧 𝐨𝐟 𝐭𝐡𝐞 𝐒&𝐂 𝐰𝐨𝐫𝐤 𝐢𝐧 𝐭𝐡𝐞 𝐠𝐲𝐦 𝐚𝐧𝐝 𝐫𝐞𝐬𝐮𝐥𝐭𝐚𝐧𝐭 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬 𝐡𝐚𝐬 𝐦𝐚𝐬𝐬𝐢𝐯𝐞𝐥𝐲 𝐢𝐦𝐩𝐫𝐨𝐯𝐞𝐝 𝐦𝐲 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐭𝐢𝐦𝐞𝐬, 𝐰𝐢𝐭𝐡 𝐚 𝐧𝐮𝐦𝐛𝐞𝐫 𝐨𝐟 𝐏𝐁’𝐬 𝐚𝐜𝐫𝐨𝐬𝐬 𝐯𝐚𝐫𝐢𝐨𝐮𝐬 𝐝𝐢𝐬𝐭𝐚𝐧𝐜𝐞𝐬 𝐚𝐜𝐡𝐢𝐞𝐯𝐞𝐝 𝐨𝐯𝐞𝐫 𝐭𝐡𝐞 𝐥𝐚𝐬𝐭 𝐜𝐨𝐮𝐩𝐥𝐞 𝐨𝐟 𝐦𝐨𝐧𝐭𝐡𝐬. 𝐀𝐧 𝐚𝐝𝐝𝐞𝐝 𝐛𝐞𝐧𝐞𝐟𝐢𝐭 𝐨𝐟 𝐭𝐡𝐞 𝐩𝐫𝐨𝐠𝐫𝐚𝐦 𝐢𝐟 𝐲𝐨𝐮 𝐥𝐢𝐤𝐞”

Gavin is cracking example of what you can achieve when you take a step out of your comfort zone and surround yourself with right people, in the right environment. No matter how many times you may have failed or struggled in the past. .

Adrian

“𝐈 𝐰𝐚𝐬 𝐧𝐞𝐯𝐞𝐫 𝐨𝐧𝐞 𝐟𝐨𝐫 𝐠𝐲𝐦𝐬. 𝐁𝐮𝐭 𝐭𝐡𝐞 𝐬𝐭𝐫𝐮𝐜𝐭𝐮𝐫𝐞 𝐚𝐧𝐝 𝐞𝐧𝐭𝐡𝐮𝐬𝐢𝐚𝐬𝐦 𝐩𝐫𝐨𝐯𝐢𝐝𝐞𝐝 𝐛𝐲 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐨𝐭𝐡𝐞𝐫 𝐭𝐫𝐚𝐢𝐧𝐞𝐫𝐬, 𝐜𝐨𝐦𝐛𝐢𝐧𝐞𝐝 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐚𝐭𝐭𝐢𝐭𝐮𝐝𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐥𝐚𝐝𝐬 𝐢𝐧 𝐭𝐡𝐞 𝐬𝐦𝐚𝐥𝐥 𝐠𝐫𝐨𝐮𝐩, 𝐫𝐞𝐚𝐥𝐥𝐲 𝐡𝐚𝐬 𝐩𝐮𝐬𝐡𝐞𝐝 𝐦𝐞 𝐨𝐧”.

As Adrian played a lot of GAA when he was younger (like most proud Kerry men I know), I knew he would be a good fit for what we do in BPD. Our team culture in BPD really does bring the best out of lads who have been involved in team sports in their past. Even if it’s been years since they last played.

In the last 6 months he’s dropped over 12kg and 10% in bodyfat. And as you can see in the picture below, his body shape has dramatically transformed.

David

Since I started with Andrew in Bullet Proof Dads, he has guided me on my nutrition. Andrew has done this by sharing recipes and advising me on the foods to eat and those to reduce.

It is even encouraged in the Gym that you need to take the time out to go for pints if that’s what you normally would do.

In the first 16 weeks of joining Bullet Proof Dads, I lost 25 KG (4 Stone). I have also reduced my Body Fat Percentage from 32%, which is categorised by the medical profession as obese to 13% which is categorised as an athlete. All measured through the INBODY machine whuch has been great for helping me track my progress and setting targets each month.

I went for a further body analysis through a Health Screening in the Beacon Hospital and their results showed that as a direct result of my Bulletproof Dad training my Metabolic Age was now that of a 27-year-old. Not a bad result considering that I’m 43 years old.

Luke

“𝐈’𝐯𝐞 𝐚𝐥𝐰𝐚𝐲𝐬 𝐛𝐞𝐞𝐧 𝐬𝐥𝐢𝐠𝐡𝐭𝐥𝐲 𝐨𝐯𝐞𝐫𝐰𝐞𝐢𝐠𝐡𝐭 𝐛𝐮𝐭 𝐧𝐨𝐰 𝐈’𝐦 𝐠𝐞𝐧𝐮𝐢𝐧𝐞𝐥𝐲 𝐢𝐧 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐬𝐡𝐚𝐩𝐞 𝐨𝐟 𝐦𝐲 𝐥𝐢𝐟𝐞. 𝐈𝐭’𝐬 𝐚 𝐜𝐫𝐞𝐝𝐢𝐭 𝐭𝐨 𝐭𝐡𝐞 𝐚𝐭𝐦𝐨𝐬𝐩𝐡𝐞𝐫𝐞 𝐲𝐨𝐮’𝐯𝐞 𝐜𝐫𝐞𝐚𝐭𝐞𝐝 𝐢𝐧 𝐭𝐡𝐞 𝐠𝐲𝐦”.

Over the last 9 months Luke has become a dad and moved into a new house. So he had some pretty big excuses available to him. But as he made his health a priority and could see the knock on benefits to his family, he always makes time to get his 2 or 3 sessions in each week.

Like all transformations in Bulletproof Dad, along the way he’s been motivated and encouraged by the lads he trains with. The team culture really does make all the difference. And special mention to his good friend Ben Hickey who provided the added bit of healthy competition.

Andrew

“𝐈 𝐒𝐭𝐚𝐫𝐭𝐞𝐝 𝟐𝟎𝟐𝟏 𝐖𝐢𝐭𝐡 𝐀𝐧 𝐔𝐧𝐞𝐱𝐩𝐞𝐜𝐭𝐞𝐝 𝐇𝐞𝐚𝐥𝐭𝐡 𝐒𝐜𝐚𝐫𝐞, 𝐇𝐚𝐯𝐢𝐧𝐠 𝐓𝐨 𝐆𝐞𝐭 𝐀 𝐒𝐭𝐞𝐧𝐭 𝐏𝐮𝐭 𝐈𝐧. 𝐈 𝐟𝐢𝐧𝐢𝐬𝐡𝐞𝐝 𝐈𝐭 𝐈𝐧 𝐓𝐡𝐞 𝐁𝐞𝐬𝐭 𝐒𝐡𝐚𝐩𝐞 𝐎𝐟 𝐌𝐲 𝐋𝐢𝐟𝐞”

Andrew is a proud member of our “50+ Benjamin Button Club” who likes to keep the rest of us young lads in Bulletproof Dad on our toes.

“𝐈 𝐰𝐚𝐬 𝐧𝐞𝐯𝐞𝐫 𝐨𝐧𝐞 𝐟𝐨𝐫 𝐠𝐲𝐦𝐬 𝐛𝐮𝐭 𝐭𝐡𝐢𝐬 𝐢𝐬 𝐭𝐡𝐞 𝐜𝐥𝐨𝐬𝐞𝐬𝐭 𝐭𝐡𝐢𝐧𝐠 𝐭𝐨 𝐛𝐞𝐢𝐧𝐠 𝐛𝐚𝐜𝐤 𝐢𝐧 𝐚 𝐭𝐞𝐚𝐦 𝐩𝐥𝐚𝐲𝐢𝐧𝐠 𝐛𝐚𝐥𝐥 𝐚𝐠𝐚𝐢𝐧. 𝐓𝐡𝐞 𝐥𝐚𝐝𝐬 𝐡𝐚𝐯𝐞 𝐛𝐞𝐞𝐧 𝐚 𝐠𝐫𝐞𝐚𝐭 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐭𝐨 𝐦𝐞 𝐭𝐡𝐫𝐨𝐮𝐠𝐡𝐨𝐮𝐭.”

He is another BPD example of how age is just a number and should never be a barrier to getting yourself back in shape. You are never too old to start taking better care of yourself. Even if you are trying to overcome health issues or injuries.

Ben

“𝐈 𝐩𝐥𝐚𝐲𝐞𝐝 𝐫𝐮𝐠𝐛𝐲 𝐭𝐡𝐫𝐨𝐮𝐠𝐡𝐨𝐮𝐭 𝐦𝐲 𝐭𝐞𝐞𝐧𝐬, 𝐛𝐮𝐭 𝐭𝐡𝐢𝐬 𝐢𝐬 𝐡𝐨𝐧𝐞𝐬𝐭𝐥𝐲 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐬𝐡𝐚𝐩𝐞 𝐈’𝐯𝐞 𝐞𝐯𝐞𝐫 𝐛𝐞𝐞𝐧 𝐢𝐧”.

Over the 6 months Ben has been with us, he has moved into a new house. Plus he also changed jobs (something that is very common when lads join us and their energy and confidence start to improve).

So rather than wait for the “perfect time”, he just got stuck in and managed the situation as best he could. And as you can see in the picture below, he’s done a bloody good job of it. As a busy dad that “perfect time” was never going to come. Our philosophy in BPD is simple, we seek improvement, not perfection. And as Ben’s pic below shows, it’s a very effective approach when done with consistency.

Neil

“𝐋𝐢𝐤𝐞 𝐲𝐨𝐮 𝐤𝐞𝐞𝐩 𝐬𝐚𝐲𝐢𝐧𝐠 𝐣𝐮𝐬𝐭 𝐭𝐫𝐮𝐬𝐭 𝐭𝐡𝐞 𝐩𝐫𝐨𝐠𝐫𝐚𝐦𝐦𝐞 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐫𝐞𝐬𝐮𝐥𝐭𝐬 𝐰𝐢𝐥𝐥 𝐬𝐡𝐨𝐰”.

Neil joined us just before Christmas and in the space of 90 days you can see his bodyshape has completely transformed. He had been following me a while and after seeing the results a friend of his had achieved with us, he decided it was time to DM me.

As someone who runs his own business and has 2 young children, he had done little to no exercise over the last few years. So naturally he was a little nervous reaching out.

“𝐈’𝐦 𝐬𝐮𝐫𝐞 𝐚𝐥𝐥 𝐃𝐚𝐝𝐬 𝐠𝐨𝐢𝐧𝐠 𝐛𝐚𝐜𝐤 𝐢𝐧𝐭𝐨 𝐭𝐡𝐞 𝐠𝐲𝐦 𝐞𝐧𝐯𝐢𝐫𝐨𝐧𝐦𝐞𝐧𝐭 𝐟𝐞𝐞𝐥 𝐧𝐞𝐫𝐯𝐨𝐮𝐬, 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐨𝐮𝐭 𝐨𝐟 𝐭𝐡𝐞 𝐜𝐨𝐦𝐟𝐨𝐫𝐭 𝐳𝐨𝐧𝐞. 𝐁𝐮𝐭 𝐭𝐡𝐞 𝐚𝐭𝐦𝐨𝐬𝐩𝐡𝐞𝐫𝐞 𝐢𝐧 𝐭𝐡𝐞 𝐠𝐲𝐦 𝐢𝐬 𝐮𝐧𝐫𝐞𝐚𝐥. 𝐀𝐥𝐥 𝐭𝐡𝐞 𝐥𝐚𝐝𝐬 𝐫𝐞𝐚𝐥𝐥𝐲 𝐡𝐞𝐥𝐩 𝐩𝐮𝐬𝐡 𝐞𝐚𝐜𝐡 𝐨𝐭𝐡𝐞𝐫 𝐭𝐨𝐰𝐚𝐫𝐝𝐬 𝐭𝐡𝐞𝐢𝐫 𝐠𝐨𝐚𝐥𝐬”

Brice

How Brice, proud dad of 2 was “a bit scared” and questioned if he would “fit in” with the group if he joined us.
Unlike previous failed attempts in the gym on his own, 6 months after getting in touch with me he was down 20 kilo’s and had his self confidence fully restored.
So much so that he got a new job taking his career to the next level. And earned the new nickname of ‘The Muscles From Brussels’.
3 years on and he’s managed to maintain his incredible results enjoying his training with us all along the way.

Colin

“I couldn’t play football with my 3 year old son for more than 2 minutes”. This is an amazing story of how my client Colin had “reached a point of bring mentally and physically drained” before joining Bulletproof Dad. Colin has a highly demanding job (CEO of a large European Airline) and has a busy family life with 3 young children (who cut his hair into mohawk during lockdown)

After only a few months of training with me he could see a huge difference in himself both physically and mentally. And I’m proud to say that 5 years on he’s still an integral part of Bulletproof Dad.

Tommy

“My family life has benefited and people actually show me more respect in work now that I have regained control of myself again”
How Tommy (busy dad of 2) transformed from “lazy, tired and lacking confidence” to full of energy and doing exercises he never thought he could do
whilst losing a tonne of body fat and dropping from a size 50 jacket to a size 40.
You cannot help but be inspired by his story.

Pascal

“𝘽𝙚𝙛𝙤𝙧𝙚 𝙟𝙤𝙞𝙣𝙞𝙣𝙜 𝙄 𝙬𝙖𝙨 𝙫𝙚𝙧𝙮 𝙣𝙚𝙧𝙫𝙤𝙪𝙨 𝙖𝙨 𝙄 𝙬𝙖𝙨 𝙙𝙞𝙖𝙜𝙣𝙤𝙨𝙚𝙙 𝙬𝙞𝙩𝙝 𝙚𝙢𝙥𝙝𝙮𝙨𝙚𝙢𝙖 𝙞𝙣 𝙗𝙤𝙩𝙝 𝙡𝙪𝙣𝙜𝙨 𝙖𝙣𝙙 𝙘𝙤𝙪𝙡𝙙 𝙝𝙖𝙧𝙙𝙡𝙮 𝙗𝙧𝙚𝙖𝙩𝙝”

Pascal continuing to inspire all us young guns in Bulletproof Dad with his incredible progress over the years. He started training with me almost 8 years ago having just stopped smoking. He was diagnosed with emphysema after being a HUGE smoker for decades. He started with me on his 51st Birthday as a “𝟭𝟬 𝗮𝗻𝗱 𝗮 𝗵𝗮𝗹𝗳 𝘀𝘁𝗼𝗻𝗲 𝘄𝗲𝗲𝗸𝗹𝗶𝗻𝗴”. On his first session in Bulletproof Dad I had to follow him around the gym as you could hear his lungs wheezing, and that was from just doing a modified beginners session. He also mentioned to me years on how he had to lie on almost every question on my health screening questionnaire.

Jack

“𝙏𝙝𝙖𝙣𝙠𝙨 𝙛𝙤𝙧 𝙩𝙖𝙠𝙞𝙣𝙜 𝙩𝙝𝙚 𝙗𝙞𝙜 𝙗𝙚𝙡𝙡𝙮 𝙡𝙤𝙤𝙠 𝙖𝙬𝙖𝙮 𝙛𝙧𝙤𝙢 𝙢𝙚”

Jack joined us this time last year, just a few months after his daughter was born. He also had a 2 year old boy and was in the middle of running his large scale business through the pandemic.

After his first few weeks with us in the gym, the painfully long lockdown #3 kicked in. Despite this, he stuck with the program and got involved in our online zoom sessions, having to train in his house and navigate around 2 small kids and a dog.

When we returned to do what we do best in our gym set up in June, he had already made serious progress by sticking to our online set up. This then gave him the platform to really push on with us in the gym.

Brian

“𝐈’𝐯𝐞 𝐀𝐰𝐚𝐲𝐬 𝐁𝐞𝐞𝐧 𝐎𝐧𝐞 𝐅𝐨𝐫 𝐇𝐚𝐭𝐢𝐧𝐠 𝐆𝐲𝐦𝐬, 𝐁𝐮𝐭 𝐓𝐡𝐢𝐬 𝐈𝐬 𝐇𝐨𝐧𝐞𝐬𝐭𝐥𝐲 𝐓𝐡𝐞 𝐁𝐞𝐬𝐭 𝐓𝐡𝐢𝐧𝐠 𝐈’𝐯𝐞 𝐄𝐯𝐞𝐫 𝐃𝐨𝐧𝐞”

When the lockdowns hit, like most people, his routine was turned on its head. With working from home and no football matches, his steps and activity really suffered.

“𝗜 𝗸𝗻𝗲𝘄 𝗜 𝘄𝗮𝘀 𝘀𝗹𝗶𝗽𝗽𝗶𝗻𝗴 𝗶𝗻𝘁𝗼 𝗮 𝗯𝗮𝗱 𝗽𝗹𝗮𝗰𝗲 𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗹𝗹𝘆. 𝗜 𝘄𝗮𝘀 𝗮𝘁 𝗹𝗲𝗮𝘀𝘁 𝟮 𝘀𝘁𝗼𝗻𝗲 𝗼𝘃𝗲𝗿𝘄𝗲𝗶𝗴𝗵𝘁”

𝗜𝗻 𝘁𝗲𝗿𝗺𝘀 𝗼𝗳 𝗺𝘆 𝗿𝗲𝗳𝗲𝗿𝗲𝗲𝗶𝗻𝗴, 𝗜 𝗰𝗼𝘂𝗹𝗱𝗻’𝘁 𝗽𝗲𝗿𝗳𝗼𝗿𝗺 𝗮𝘁 𝘁𝗵𝗲 𝗹𝗲𝘃𝗲𝗹 𝗜 𝘄𝗮𝗻𝘁𝗲𝗱 𝘁𝗼 𝗯𝗲 𝗮𝘁.

Since Brian joined us, he settled into the Bulletproof Dad set up immediately. The small group set up, training with lads from a similar background really suited him.

Rob

Andy is an excellent coach / trainer. I have been a client of Andy’s for a year now. The results have been Very impressive. The classes are never boring and the exercises are varied to work all parts of the body. I’m a lot healthier and stronger than I have ever been. The teamwork in the gym is first class, everyone pushes themselves and each other along to achieve their goals.

Paul

“The Mrs says I looked so uncomfortable back then”.

Paul is a self employed busy Dad. When he’s not working he’s out coaching his kids GAA team. So making time for himself doesn’t come easy. And the thoughts of joining “a gym” never entered his head.

BUT after joining Bulletproof Dad last year it was the first step in making a commitment to himself. Paul has made phenomenal progress since joining us. All by just training with us a couple of times a week and following our busy dad nutrition plan. All the while being able to enjoy a few beers and a few treats along the way.

Kevin

Always in patches but never sustainable was my relationship with fitness away from sports but after making the decision to join Defined Fitness just under a year ago i have finally found something that works, the programme is sustainable , the lads are a great motivation and I actually enjoy going now and hate missing out. Andrew is fantastic and has helped me change my mindset and my body. I have halved my body fat % and lost 2 stone and still have life balance with food and family. I nearly never made the best decision of my life so don’t make the mistake give it a go, you’ve nothing to lose except maybe some unwanted body fat!

Rob

𝐑𝐨𝐛𝐛𝐢𝐞 𝐇𝐚𝐬 𝐎𝐯𝐞𝐫𝐜𝐨𝐦𝐞 𝐓𝐡𝐞 “𝐋𝐨𝐜𝐤𝐝𝐨𝐰𝐧 𝐁𝐥𝐮𝐞𝐬” 𝐓𝐨 𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦 𝐈𝐧𝐭𝐨 𝐇𝐢𝐬 𝐁𝐞𝐬𝐭 𝐄𝐯𝐞𝐫 𝐒𝐡𝐚𝐩𝐞 𝐈𝐧 𝐇𝐢𝐬 𝐌𝐢𝐝 𝟑𝟎’𝐬

Robbie is a HUGE part of community we have within the gym over the years so we’re all delighted to see him do so well. An absolute gent.

Plus I see so many lads right themselves off once they hit their mid 30’s

“𝘴𝘶𝘳𝘦 𝘵𝘩𝘢𝘵’𝘴 𝘸𝘩𝘦𝘯 𝘭𝘢𝘥𝘴 𝘢𝘭𝘭 𝘳𝘦𝘵𝘪𝘳𝘦 𝘧𝘳𝘰𝘮 𝘴𝘱𝘰𝘳𝘵 𝘢𝘯𝘥 𝘨𝘦𝘵 𝘧𝘢𝘵”

Robbie is proof that is absolute nonsense. And when backed up with the right support and guidance there is literally NO reason you can’t achieve great things. And have a pretty solid social life along the way

Marty

“𝐓𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐩𝐢𝐜 𝐰𝐚𝐬 𝐭𝐚𝐤𝐞𝐧 𝐢𝐧 𝐉𝐮𝐧𝐞 𝐰𝐡𝐞𝐧 𝐈 𝐰𝐚𝐬 𝐩𝐫𝐨𝐛𝐚𝐛𝐥𝐲 𝐚𝐭 𝐦𝐲 𝐥𝐨𝐰𝐞𝐬𝐭 𝐩𝐨𝐢𝐧𝐭 𝐰𝐢𝐭𝐡 𝐦𝐲 𝐰𝐞𝐢𝐠𝐡𝐭. 𝐈 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐠𝐚𝐯𝐞 𝐀𝐧𝐝𝐲 𝐭𝐡𝐞 𝐜𝐚𝐥𝐥 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤 𝐚𝐟𝐭𝐞𝐫”

One of our younger Bulletproof Dads Marty making fantastic progress since joining us back in the summer. Marty originally trained with me a few years ago but had to take a hiatus due to a change in work and family circumstances.

The combination of juggling a busy job and having 2 young kids took it’s toll. He was disgusted that he had let himself fall back into old bad habits. So when he got back in with us in July, he knew exactly what he needed to do.

“𝐈’𝐯𝐞 𝐥𝐨𝐬𝐭 𝟏𝟔𝐤𝐠𝐬 𝐚𝐧𝐝 𝐈𝐭’𝐬 𝐠𝐢𝐯𝐢𝐧𝐠 𝐦𝐞 𝐭𝐡𝐞 𝐦𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 𝐭𝐨 𝐩𝐮𝐬𝐡 𝐨𝐧. 𝐈’𝐯𝐞 𝐬𝐨 𝐦𝐮𝐜𝐡 𝐦𝐨𝐫𝐞 𝐞𝐧𝐞𝐫𝐠𝐲 𝐧𝐨𝐰 𝐩𝐥𝐚𝐲𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐤𝐢𝐝𝐬.”

Leo

Been with Andrew at Defined Fitness for a year now . I joined because I was having chronic lower back problems . Having seen most of the chiropractors and osteopaths in dublin without any success I was advised to start a training program to increase core strength and flexibility . Since I started last January I haven’t looked back . I have lost weight and most importantly back problems have gone . Back playing football again which is great . Great place to train , great atmosphere.

Colm

As a young lad, I was always very fit & active playing football at a high level.
But after settling down and starting a family, combined with a busy job, working night shifts I had to give it up.
As a result the weight piled on especially around my belly.
So I got in touch with Andrew. After getting stuck into the exercise plan and changing a few things with my food the results have been fantastic. People are telling me that I look 10 years younger. I have a much healthier life balance.

Anthony

“In my first year at Defined Fitness my golf handicap dropped from 10 down to 4 and I was awarded best player at my club”.
How Anthony, proud dad of 2 went from “injured with the weight piling on” to getting tonnes of compliments from his friends and family.
Press play below and listen to Anthony’s incredible story since joining Bulletproof Dad over 2 years ago. And how the strength and mobility work has helped all areas of his life, not just his golf.

Pat

As a busy dad of 3 energetic boys, Pat was struggling to keep up with them. His biggest goal was to shift the weight so that he could enjoy a kick about his sons. After joining us and getting stuck into our training program, plus making a few adjustments to his nutrition… well the picture says it all really. He has become a fantastic healthy role model to his 3 boys, all of which are mad into their GAA.

Fergal

“Great craic & great results. Polar opposite to a ‘regular’ gym. Never boring, never a chore & team ethic makes each session enjoyable despite the hard work. 2 sessions a week and clever nutrition will get the results for anyone despite age or size.”

Ray

“I have a grey top that was my go to top to hide the belly, it’s like a dressing gown on me now”.

The first pic was taken in Feb at the Italy vs Scotland 6 nations match (apparently Feb in Italy is t-shirt weather when you are from Scotland

)

BUT Ray only joined us in late August but was in similar shape when he joined. He had very few pics available from around the time he joined us.

The pic on the right was at his sons communion in early December, where he stood PROUDLY for a pic beside him.

As you can see he has made phenomenal progress on the last 3 months, almost half of which was via our live zoom sessions with the gym doors closed. Just shows you what is possible, even during a lockdown.

Brian

Brian had been a victim of the “𝐜𝐨𝐯𝐢𝐝 𝐬𝐭𝐨𝐧𝐞” having his usual routine turned on its head when all the lockdowns kicked in. Working on the frontline meant his work-life became very pressurised and his time for exercise took a hit.

When we were coming out of lockdown #3 he was eager to shift the excess weight he had gained. He has a young daughter and she is this centre of his motivation. Wanting to be a healthy example for her.

When Brian started off with us, he was close to the worst shape he had ever been. So we obviously had to modify the program to match his strength and fitness levels.

As the weeks and months passed, his strength and work capacity has completely turbocharged, improving week on week.

Jamie

Last year he became a dad himself. The dramatic lifestyle change combined with trying to grow his own business took it’s toll.

His good training and nutrition habits suffered for a few months and so did his bodyshape as a result. BUT rather than letting it snowball out of control he kept doing his best, showing up whenever he could.

And in the past few months he has been able to establish a solid routine again despite the pandemic. And as you can see in the pic, the dad belly is now gone

He is adamant that he wants to be a healthy example for his son growing up, which is the ultimate motivation.

Our motto in Bulletproof Dad is LEADING BY EXAMPLE. It’s inscribed on the inside of our DF accountability wristbands (as seen on Jays wrist in the pic below).

Barry

Barry 2019 vs Barry 2020

I know it’s hard to believe but Barry is actually a year younger in the first photo.

Before he joined Bulletproof Dad he had very little experience training in a “gym” (Like most lads who join us).

But soon after joining he seen that we are WAY more than just a gym. Armed with the guidance and support from my team and I, as well as the HUGE support from the lads he trains with, he has achieved an incredible transformation. The picture says it all really.

And despite all the madness 2020 has brought, Bar kept showing up and putting the work in whether it be in the gym or on our live zoom sessions (for when we couldn’t use the gym).

David

I first met Dave back in January when I was delivering a nutrition seminar for the FAI Elite referee’s panel. So while Dave was fitter than the average lad who joins BPD, he still needed similar guidance.

Cardio wise he’s super fit (his times on his runs put me to shame for one) and has been for years. So there was 2 key things we focused on:

1. Bringing in some structured strength training. This allowed him build some lean muscle tissue that has completely transformed his body shape.

2. We brought his attention to the importance of nutrition. And how to balance being a general population client some days and being an elite athlete on match days. And how to balance the contradictions between both depending on the day.

Des

The first pic of Des was in the gym just weeks before covid set in. So what makes this transformation most impressive is how it’s been achieved through all the chaos that COVID has brought. (Like most of the recent pics I’ve shared)
The majority of training during that time has been through our online set up. And while it’s far from ideal, Des has shown it’s still HUGELY effective in helping busy dads drop the excess timber.
As Des is an incredibley strong boy (nicknamed the South African Beast) he could have easily dismissed the online set up & waited around for the gym to reopen.
But credit to Des, he got stuck in, kept focused on our sesions, followed the nutrition advice and as a result he’s lost 22lbs of fat & gained 2.5lbs of lean muscle in the last 6 months (based on his Inbody Bodyfat Analysis readings).

Brian

“To be honest I cant believe the change in me. It’s not just losing weight it’s everything that feeling good about yourself brings. It effects everything from work to home life. I will always be moving forward never back”.

The first pic was just before he joined Bulletproof Dad in August 2020. And the pic on the right was taken this morning. So just over 5 months.

And to make it extra special, our gym doors have been temporarily shut for nearly half of this time due to covid. But rather than dwelling on it, he got stuck into the home workouts. Inspiring his 2 sons to join him for some of his sessions.

He is an incredible example to any dad out there who wants to be a healthy role model for their children.

Cian

When Cian was approaching his first stone down with us, lockdown #2 happened. Credit to him though, he got stuck into our BPD online set up and continued to make savage progress. BUT then as we were getting back into the gym in December, his second son arrived into the world.

Then when we were starting our 90 challenge in March, Cian seen it as the perfect opportunity to get himself back on track (despite the VERY busy family life).

He easily could have waited until the timing was better as he had a long list of genuine excuses. But he was determined not to undo all the great progress he had made since joining us. Now he has lost over 2 stone since joining us. And more importantly he is in a much healthier and energetic state for the rough and tumble of busy dad life.

Paul

In the last 6 months Paul has done the following:

Refuse to let the lockdown blues drag him down. Show up to his BPD gym sessions when he’s supposed to. Go for a 5k walk with the dog most days. Meeting some of his mates from Bulletproof Dad for a cycle once or twice a week since the restrictions lifted. Swapping from normal larger to Coors Light and cutting back on the amount of pints he would have (well on weekdays anyway. And by being more active he’s naturally sleeping better and craving better foods when he’s hungry. So by default the amount of junk has dramatically reduced.

BPD Transformations

Success stories from the Bulletproof Dad program

Brian

Alan

Shane

Denis

Mark

Keith

Ian

Gavin

Adrian

David

Luke

Andrew

Ben

Neil

Brice

Colin

Tommy

Pascal

Jack

Brian

Rob

Paul

Kevin

Rob

Marty

Leo

Colm

Anthony

Pat

Fergal

Ray

Brian

Jamie

Barry

David

Des

Brian

Cian

Paul