BPD Transformations

Success stories from the Bulletproof Dad program


“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.


โ€œ๐ˆโ€™๐ฆ ๐Ÿ“๐Ÿ ๐š๐ง๐ ๐ˆโ€™๐ฆ ๐๐จ๐ฐ ๐ˆ๐ง ๐“๐ก๐ž ๐’๐ก๐š๐ฉ๐ž ๐Ž๐Ÿ ๐Œ๐ฒ ๐‹๐ข๐Ÿ๐žโ€
As Alan has played football most of his life, heโ€™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 wasnโ€™t seeing the results he had hoped for. He had no proper structure.
All his gym work was done on his own. Heโ€™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.


โ€œ๐๐ž๐ญ๐ฐ๐ž๐ž๐ง ๐“๐ก๐ž ๐€๐ญ๐ฆ๐จ๐ฌ๐ฉ๐ก๐ž๐ซ๐ž ๐ˆ๐ง ๐“๐ก๐ž ๐†๐ซ๐จ๐ฎ๐ฉ ๐€๐ง๐ ๐“๐ก๐ž ๐ƒ๐ข๐ซ๐ž๐œ๐ญ๐ข๐จ๐ง ๐…๐ซ๐จ๐ฆ ๐˜๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ, ๐ˆ ๐‚๐จ๐ฎ๐ฅ๐ ๐๐จ๐ญ ๐‘๐ž๐œ๐จ๐ฆ๐ฆ๐ž๐ง๐ ๐ˆ๐ญ ๐„๐ง๐จ๐ฎ๐ ๐กโ€
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, heโ€™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, heโ€™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.


โ€œWith the help of Andrew at Defined Fitness doing a lot more Strength & Conditioning and weight down to 74kg, I felt strongโ€
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 itโ€™s easy to dismiss them as a โ€œfreakโ€ or a โ€œhead-caseโ€.
BUT the reality is Denis wasnโ€™t always like this, as you can see in the before image below. Denis joined Bulletproof Dad 5 years ago and in that time Iโ€™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 doesnโ€™t use that as an excuse to sit around talking about how he “must do somethingโ€.


I first met Mark nearly 5 years ago when he joined us in Bulletproof Dad. At the time he was a typical โ€œpre-BPD ladโ€. 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. โ€œ๐‹๐ž๐š๐๐ข๐ง๐  ๐๐ฒ ๐„๐ฑ๐š๐ฆ๐ฉ๐ฅ๐žโ€ .


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.


โ€œ๐—œ ๐˜„๐—ฎ๐˜€ ๐—ท๐˜‚๐˜€๐˜ ๐—ฝ๐—น๐—ผ๐—ฑ๐—ฑ๐—ถ๐—ป๐—ด ๐—ฎ๐—น๐—ผ๐—ป๐—ด ๐˜๐—ฎ๐—ธ๐—ถ๐—ป๐—ด ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐—ฑ๐—ฎ๐˜† ๐—ฎ๐˜€ ๐—ถ๐˜ ๐—ฐ๐—ผ๐—บ๐—ฒ๐˜€ ๐—ฎ๐—ป๐—ฑ ๐—น๐—ฒ๐˜’๐˜€ ๐—ฏ๐—ฒ ๐—ต๐—ผ๐—ป๐—ฒ๐˜€๐˜, ๐—ก๐—ผ๐˜ ๐—ฏ๐—ฒ๐—ถ๐—ป๐—ด ๐—ต๐—ฎ๐—ฝ๐—ฝ๐˜† ๐—ถ๐—ป ๐—บ๐˜†๐˜€๐—ฒ๐—น๐—ณ. ๐—ง๐—ต๐—ฒ๐—ป ๐—ผ๐—ป๐—ฒ ๐˜€๐˜‚๐—บ๐—บ๐—ฒ๐—ฟ ๐—ฑ๐—ฎ๐˜† ๐—œ ๐˜„๐—ฎ๐˜€ ๐—ฝ๐—น๐—ฎ๐˜†๐—ถ๐—ป๐—ด ๐—ณ๐—ผ๐—ผ๐˜๐—ฏ๐—ฎ๐—น๐—น ๐˜„๐—ถ๐˜๐—ต ๐—บ๐˜† ๐˜€๐—ผ๐—ป ๐—ง๐— ๐—ผ๐—ป ๐˜๐—ต๐—ฒ ๐—ด๐—ฟ๐—ฒ๐—ฒ๐—ป ๐—ฎ๐—ป๐—ฑ ๐—œ ๐—ฐ๐—ผ๐˜‚๐—น๐—ฑ๐—ป’๐˜ ๐—ธ๐—ฒ๐—ฒ๐—ฝ ๐˜‚๐—ฝ! ๐—œ ๐˜„๐—ฎ๐˜€ ๐—ผ๐˜‚๐˜ ๐—ผ๐—ณ ๐—ฏ๐—ฟ๐—ฒ๐—ฎ๐˜๐—ต, ๐˜‚๐—ป๐—ณ๐—ถ๐˜, ๐—บ๐—ถ๐˜€๐—ฒ๐—ฟ๐—ฎ๐—ฏ๐—น๐—ฒ.
๐—ฆ๐—ผ ๐—œ ๐—ต๐—ถ๐˜ ๐˜๐—ต๐—ฎ๐˜ ๐—ฝ๐—ผ๐—ถ๐—ป๐˜ ๐˜„๐—ฒ๐—ฟ๐—ฒ ๐—œ ๐˜€๐—ฎ๐—ถ๐—ฑ ๐—™#๐—–๐—ž ๐—ง๐—›๐—œ๐—ฆ! ๐—œ ๐—ต๐—ฎ๐˜ƒ๐—ฒ ๐˜๐—ผ ๐˜€๐—ผ๐—ฟ๐˜ ๐—บ๐˜†๐˜€๐—ฒ๐—น๐—ณ ๐—ผ๐˜‚๐˜ ๐—ถ๐—ณ ๐—ป๐—ผ๐˜ ๐—ณ๐—ผ๐—ฟ ๐—บ๐—ฒ, ๐—ฎ๐—ป๐—ฑ ๐—ณ๐—ผ๐—ฟ ๐—บ๐˜† ๐—ณ๐—ฎ๐—บ๐—ถ๐—น๐˜†โ€
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 heโ€™s lost just under 3.5 stone. He was a 38 waist, XL top and now at a 32 waist in a Medium top.


โ€œ๐Ÿ” ๐ฆ๐จ๐ง๐ญ๐ก๐ฌ ๐จ๐ง ๐š๐ง๐ ๐ˆ’๐ฆ ๐œ๐ฎ๐ซ๐ซ๐ž๐ง๐ญ๐ฅ๐ฒ ๐Ÿ๐ข๐ญ๐ญ๐ž๐ซ ๐ง๐จ๐ฐ ๐ญ๐ก๐ž๐ง ๐ˆ’๐ฏ๐ž ๐ž๐ฏ๐ž๐ซ ๐›๐ž๐ž๐ง ๐›๐ž๐Ÿ๐จ๐ซ๐ž. ๐“๐ก๐ž ๐œ๐จ๐ฆ๐›๐ข๐ง๐š๐ญ๐ข๐จ๐ง ๐จ๐Ÿ ๐ญ๐ก๐ž ๐’&๐‚ ๐ฐ๐จ๐ซ๐ค ๐ข๐ง ๐ญ๐ก๐ž ๐ ๐ฒ๐ฆ ๐š๐ง๐ ๐ซ๐ž๐ฌ๐ฎ๐ฅ๐ญ๐š๐ง๐ญ ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ ๐ก๐š๐ฌ ๐ฆ๐š๐ฌ๐ฌ๐ข๐ฏ๐ž๐ฅ๐ฒ ๐ข๐ฆ๐ฉ๐ซ๐จ๐ฏ๐ž๐ ๐ฆ๐ฒ ๐ซ๐ฎ๐ง๐ง๐ข๐ง๐  ๐ญ๐ข๐ฆ๐ž๐ฌ, ๐ฐ๐ข๐ญ๐ก ๐š ๐ง๐ฎ๐ฆ๐›๐ž๐ซ ๐จ๐Ÿ ๐๐’๐ฌ ๐š๐œ๐ซ๐จ๐ฌ๐ฌ ๐ฏ๐š๐ซ๐ข๐จ๐ฎ๐ฌ ๐๐ข๐ฌ๐ญ๐š๐ง๐œ๐ž๐ฌ ๐š๐œ๐ก๐ข๐ž๐ฏ๐ž๐ ๐จ๐ฏ๐ž๐ซ ๐ญ๐ก๐ž ๐ฅ๐š๐ฌ๐ญ ๐œ๐จ๐ฎ๐ฉ๐ฅ๐ž ๐จ๐Ÿ ๐ฆ๐จ๐ง๐ญ๐ก๐ฌ. ๐€๐ง ๐š๐๐๐ž๐ ๐›๐ž๐ง๐ž๐Ÿ๐ข๐ญ ๐จ๐Ÿ ๐ญ๐ก๐ž ๐ฉ๐ซ๐จ๐ ๐ซ๐š๐ฆ ๐ข๐Ÿ ๐ฒ๐จ๐ฎ ๐ฅ๐ข๐ค๐žโ€

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. .


โ€œ๐ˆ ๐ฐ๐š๐ฌ ๐ง๐ž๐ฏ๐ž๐ซ ๐จ๐ง๐ž ๐Ÿ๐จ๐ซ ๐ ๐ฒ๐ฆ๐ฌ. ๐๐ฎ๐ญ ๐ญ๐ก๐ž ๐ฌ๐ญ๐ซ๐ฎ๐œ๐ญ๐ฎ๐ซ๐ž ๐š๐ง๐ ๐ž๐ง๐ญ๐ก๐ฎ๐ฌ๐ข๐š๐ฌ๐ฆ ๐ฉ๐ซ๐จ๐ฏ๐ข๐๐ž๐ ๐›๐ฒ ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ ๐š๐ง๐ ๐ญ๐ก๐ž ๐จ๐ญ๐ก๐ž๐ซ ๐ญ๐ซ๐š๐ข๐ง๐ž๐ซ๐ฌ, ๐œ๐จ๐ฆ๐›๐ข๐ง๐ž๐ ๐ฐ๐ข๐ญ๐ก ๐ญ๐ก๐ž ๐š๐ญ๐ญ๐ข๐ญ๐ฎ๐๐ž ๐จ๐Ÿ ๐ญ๐ก๐ž ๐ฅ๐š๐๐ฌ ๐ข๐ง ๐ญ๐ก๐ž ๐ฌ๐ฆ๐š๐ฅ๐ฅ ๐ ๐ซ๐จ๐ฎ๐ฉ, ๐ซ๐ž๐š๐ฅ๐ฅ๐ฒ ๐ก๐š๐ฌ ๐ฉ๐ฎ๐ฌ๐ก๐ž๐ ๐ฆ๐ž ๐จ๐งโ€.
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 itโ€™s been years since they last played.
In the last 6 months heโ€™s dropped over 12kg and 10% in bodyfat. And as you can see in the picture below, his body shape has dramatically transformed.


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.ย 
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.


โ€œ๐ˆโ€™๐ฏ๐ž ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐›๐ž๐ž๐ง ๐ฌ๐ฅ๐ข๐ ๐ก๐ญ๐ฅ๐ฒ ๐จ๐ฏ๐ž๐ซ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐›๐ฎ๐ญ ๐ง๐จ๐ฐ ๐ˆโ€™๐ฆ ๐ ๐ž๐ง๐ฎ๐ข๐ง๐ž๐ฅ๐ฒ ๐ข๐ง ๐ญ๐ก๐ž ๐›๐ž๐ฌ๐ญ ๐ฌ๐ก๐š๐ฉ๐ž ๐จ๐Ÿ ๐ฆ๐ฒ ๐ฅ๐ข๐Ÿ๐ž. ๐ˆ๐ญโ€™๐ฌ ๐š ๐œ๐ซ๐ž๐๐ข๐ญ ๐ญ๐จ ๐ญ๐ก๐ž ๐š๐ญ๐ฆ๐จ๐ฌ๐ฉ๐ก๐ž๐ซ๐ž ๐ฒ๐จ๐ฎโ€™๐ฏ๐ž ๐œ๐ซ๐ž๐š๐ญ๐ž๐ ๐ข๐ง ๐ญ๐ก๐ž ๐ ๐ฒ๐ฆโ€.
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 heโ€™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.


“๐ˆ ๐’๐ญ๐š๐ซ๐ญ๐ž๐ ๐Ÿ๐ŸŽ๐Ÿ๐Ÿ ๐–๐ข๐ญ๐ก ๐€๐ง ๐”๐ง๐ž๐ฑ๐ฉ๐ž๐œ๐ญ๐ž๐ ๐‡๐ž๐š๐ฅ๐ญ๐ก ๐’๐œ๐š๐ซ๐ž, ๐‡๐š๐ฏ๐ข๐ง๐  ๐“๐จ ๐†๐ž๐ญ ๐€ ๐’๐ญ๐ž๐ง๐ญ ๐๐ฎ๐ญ ๐ˆ๐ง. ๐ˆ ๐Ÿ๐ข๐ง๐ข๐ฌ๐ก๐ž๐ ๐ˆ๐ญ ๐ˆ๐ง ๐“๐ก๐ž ๐๐ž๐ฌ๐ญ ๐’๐ก๐š๐ฉ๐ž ๐Ž๐Ÿ ๐Œ๐ฒ ๐‹๐ข๐Ÿ๐ž”
Andrew is a proud member of our โ€œ50+ Benjamin Button Clubโ€ who likes to keep the rest of us young lads in Bulletproof Dad on our toes.
โ€œ๐ˆ ๐ฐ๐š๐ฌ ๐ง๐ž๐ฏ๐ž๐ซ ๐จ๐ง๐ž ๐Ÿ๐จ๐ซ ๐ ๐ฒ๐ฆ๐ฌ ๐›๐ฎ๐ญ ๐ญ๐ก๐ข๐ฌ ๐ข๐ฌ ๐ญ๐ก๐ž ๐œ๐ฅ๐จ๐ฌ๐ž๐ฌ๐ญ ๐ญ๐ก๐ข๐ง๐  ๐ญ๐จ ๐›๐ž๐ข๐ง๐  ๐›๐š๐œ๐ค ๐ข๐ง ๐š ๐ญ๐ž๐š๐ฆ ๐ฉ๐ฅ๐š๐ฒ๐ข๐ง๐  ๐›๐š๐ฅ๐ฅ ๐š๐ ๐š๐ข๐ง. ๐“๐ก๐ž ๐ฅ๐š๐๐ฌ ๐ก๐š๐ฏ๐ž ๐›๐ž๐ž๐ง ๐š ๐ ๐ซ๐ž๐š๐ญ ๐ฌ๐ฎ๐ฉ๐ฉ๐จ๐ซ๐ญ ๐ญ๐จ ๐ฆ๐ž ๐ญ๐ก๐ซ๐จ๐ฎ๐ ๐ก๐จ๐ฎ๐ญ.โ€
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.


โ€œ๐ˆ ๐ฉ๐ฅ๐š๐ฒ๐ž๐ ๐ซ๐ฎ๐ ๐›๐ฒ ๐ญ๐ก๐ซ๐จ๐ฎ๐ ๐ก๐จ๐ฎ๐ญ ๐ฆ๐ฒ ๐ญ๐ž๐ž๐ง๐ฌ, ๐›๐ฎ๐ญ ๐ญ๐ก๐ข๐ฌ ๐ข๐ฌ ๐ก๐จ๐ง๐ž๐ฌ๐ญ๐ฅ๐ฒ ๐ญ๐ก๐ž ๐›๐ž๐ฌ๐ญ ๐ฌ๐ก๐š๐ฉ๐ž ๐ˆโ€™๐ฏ๐ž ๐ž๐ฏ๐ž๐ซ ๐›๐ž๐ž๐ง ๐ข๐งโ€.
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 โ€œperfect timeโ€, he just got stuck in and managed the situation as best he could. And as you can see in the picture below, heโ€™s done a bloody good job of it. As a busy dad that โ€œperfect timeโ€ was never going to come. Our philosophy in BPD is simple, we seek improvement, not perfection. And as Benโ€™s pic below shows, itโ€™s a very effective approach when done with consistency.


โ€œ๐‹๐ข๐ค๐ž ๐ฒ๐จ๐ฎ ๐ค๐ž๐ž๐ฉ ๐ฌ๐š๐ฒ๐ข๐ง๐  ๐ฃ๐ฎ๐ฌ๐ญ ๐ญ๐ซ๐ฎ๐ฌ๐ญ ๐ญ๐ก๐ž ๐ฉ๐ซ๐จ๐ ๐ซ๐š๐ฆ๐ฆ๐ž ๐š๐ง๐ ๐ญ๐ก๐ž ๐ซ๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ ๐ฐ๐ข๐ฅ๐ฅ ๐ฌ๐ก๐จ๐ฐโ€.
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.
โ€œ๐ˆโ€™๐ฆ ๐ฌ๐ฎ๐ซ๐ž ๐š๐ฅ๐ฅ ๐ƒ๐š๐๐ฌ ๐ ๐จ๐ข๐ง๐  ๐›๐š๐œ๐ค ๐ข๐ง๐ญ๐จ ๐ญ๐ก๐ž ๐ ๐ฒ๐ฆ ๐ž๐ง๐ฏ๐ข๐ซ๐จ๐ง๐ฆ๐ž๐ง๐ญ ๐Ÿ๐ž๐ž๐ฅ ๐ง๐ž๐ซ๐ฏ๐จ๐ฎ๐ฌ, ๐ ๐ž๐ญ๐ญ๐ข๐ง๐  ๐จ๐ฎ๐ญ ๐จ๐Ÿ ๐ญ๐ก๐ž ๐œ๐จ๐ฆ๐Ÿ๐จ๐ซ๐ญ ๐ณ๐จ๐ง๐ž. ๐๐ฎ๐ญ ๐ญ๐ก๐ž ๐š๐ญ๐ฆ๐จ๐ฌ๐ฉ๐ก๐ž๐ซ๐ž ๐ข๐ง ๐ญ๐ก๐ž ๐ ๐ฒ๐ฆ ๐ข๐ฌ ๐ฎ๐ง๐ซ๐ž๐š๐ฅ. ๐€๐ฅ๐ฅ ๐ญ๐ก๐ž ๐ฅ๐š๐๐ฌ ๐ซ๐ž๐š๐ฅ๐ฅ๐ฒ ๐ก๐ž๐ฅ๐ฉ ๐ฉ๐ฎ๐ฌ๐ก ๐ž๐š๐œ๐ก ๐จ๐ญ๐ก๐ž๐ซ ๐ญ๐จ๐ฐ๐š๐ซ๐๐ฌ ๐ญ๐ก๐ž๐ข๐ซ ๐ ๐จ๐š๐ฅ๐ฌโ€


How Brice, proud dad of 2 was “a bit scaredโ€ and questioned if he would “fit inโ€ 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 kiloโ€™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 Brusselsโ€™.
3 years on and heโ€™s managed to maintain his incredible results enjoying his training with us all along the way.

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“I couldnโ€™t play football with my 3 year old son for more than 2 minutesโ€. This is an amazing story of how my client Colin had “reached a point of bring mentally and physically drainedโ€ 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 Iโ€™m proud to say that 5 years on heโ€™s still an integral part of Bulletproof Dad.


โ€œMy family life has benefited and people actually show me more respect in work now that I have regained control of myself againโ€
How Tommy (busy dad of 2) transformed from โ€œlazy, tired and lacking confidenceโ€ 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.

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“๐˜ฝ๐™š๐™›๐™ค๐™ง๐™š ๐™Ÿ๐™ค๐™ž๐™ฃ๐™ž๐™ฃ๐™œ ๐™„ ๐™ฌ๐™–๐™จ ๐™ซ๐™š๐™ง๐™ฎ ๐™ฃ๐™š๐™ง๐™ซ๐™ค๐™ช๐™จ ๐™–๐™จ ๐™„ ๐™ฌ๐™–๐™จ ๐™™๐™ž๐™–๐™œ๐™ฃ๐™ค๐™จ๐™š๐™™ ๐™ฌ๐™ž๐™ฉ๐™ ๐™š๐™ข๐™ฅ๐™๐™ฎ๐™จ๐™š๐™ข๐™– ๐™ž๐™ฃ ๐™—๐™ค๐™ฉ๐™ ๐™ก๐™ช๐™ฃ๐™œ๐™จ ๐™–๐™ฃ๐™™ ๐™˜๐™ค๐™ช๐™ก๐™™ ๐™๐™–๐™ง๐™™๐™ก๐™ฎ ๐™—๐™ง๐™š๐™–๐™ฉ๐™โ€
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 “๐Ÿญ๐Ÿฌ ๐—ฎ๐—ป๐—ฑ ๐—ฎ ๐—ต๐—ฎ๐—น๐—ณ ๐˜€๐˜๐—ผ๐—ป๐—ฒ ๐˜„๐—ฒ๐—ฒ๐—ธ๐—น๐—ถ๐—ป๐—ดโ€. 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.



โ€œ๐™๐™๐™–๐™ฃ๐™ ๐™จ ๐™›๐™ค๐™ง ๐™ฉ๐™–๐™ ๐™ž๐™ฃ๐™œ ๐™ฉ๐™๐™š ๐™—๐™ž๐™œ ๐™—๐™š๐™ก๐™ก๐™ฎ ๐™ก๐™ค๐™ค๐™  ๐™–๐™ฌ๐™–๐™ฎ ๐™›๐™ง๐™ค๐™ข ๐™ข๐™šโ€
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.


โ€œ๐ˆโ€™๐ฏ๐ž ๐€๐ฐ๐š๐ฒ๐ฌ ๐๐ž๐ž๐ง ๐Ž๐ง๐ž ๐…๐จ๐ซ ๐‡๐š๐ญ๐ข๐ง๐  ๐†๐ฒ๐ฆ๐ฌ, ๐๐ฎ๐ญ ๐“๐ก๐ข๐ฌ ๐ˆ๐ฌ ๐‡๐จ๐ง๐ž๐ฌ๐ญ๐ฅ๐ฒ ๐“๐ก๐ž ๐๐ž๐ฌ๐ญ ๐“๐ก๐ข๐ง๐  ๐ˆโ€™๐ฏ๐ž ๐„๐ฏ๐ž๐ซ ๐ƒ๐จ๐ง๐žโ€
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.
โ€œ๐—œ ๐—ธ๐—ป๐—ฒ๐˜„ ๐—œ ๐˜„๐—ฎ๐˜€ ๐˜€๐—น๐—ถ๐—ฝ๐—ฝ๐—ถ๐—ป๐—ด ๐—ถ๐—ป๐˜๐—ผ ๐—ฎ ๐—ฏ๐—ฎ๐—ฑ ๐—ฝ๐—น๐—ฎ๐—ฐ๐—ฒ ๐—ฝ๐—ต๐˜†๐˜€๐—ถ๐—ฐ๐—ฎ๐—น๐—น๐˜†. ๐—œ ๐˜„๐—ฎ๐˜€ ๐—ฎ๐˜ ๐—น๐—ฒ๐—ฎ๐˜€๐˜ ๐Ÿฎ ๐˜€๐˜๐—ผ๐—ป๐—ฒ ๐—ผ๐˜ƒ๐—ฒ๐—ฟ๐˜„๐—ฒ๐—ถ๐—ด๐—ต๐˜โ€
๐—œ๐—ป ๐˜๐—ฒ๐—ฟ๐—บ๐˜€ ๐—ผ๐—ณ ๐—บ๐˜† ๐—ฟ๐—ฒ๐—ณ๐—ฒ๐—ฟ๐—ฒ๐—ฒ๐—ถ๐—ป๐—ด, ๐—œ ๐—ฐ๐—ผ๐˜‚๐—น๐—ฑ๐—ปโ€™๐˜ ๐—ฝ๐—ฒ๐—ฟ๐—ณ๐—ผ๐—ฟ๐—บ ๐—ฎ๐˜ ๐˜๐—ต๐—ฒ ๐—น๐—ฒ๐˜ƒ๐—ฒ๐—น ๐—œ ๐˜„๐—ฎ๐—ป๐˜๐—ฒ๐—ฑ ๐˜๐—ผ ๐—ฏ๐—ฒ ๐—ฎ๐˜.
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.


Andy is an excellent coach / trainer. I have been a client of Andyโ€™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. Iโ€™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.

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“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.


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!


๐‘๐จ๐›๐›๐ข๐ž ๐‡๐š๐ฌ ๐Ž๐ฏ๐ž๐ซ๐œ๐จ๐ฆ๐ž ๐“๐ก๐ž โ€œ๐‹๐จ๐œ๐ค๐๐จ๐ฐ๐ง ๐๐ฅ๐ฎ๐ž๐ฌโ€ ๐“๐จ ๐“๐ซ๐š๐ง๐ฌ๐Ÿ๐จ๐ซ๐ฆ ๐ˆ๐ง๐ญ๐จ ๐‡๐ข๐ฌ ๐๐ž๐ฌ๐ญ ๐„๐ฏ๐ž๐ซ ๐’๐ก๐š๐ฉ๐ž ๐ˆ๐ง ๐‡๐ข๐ฌ ๐Œ๐ข๐ ๐Ÿ‘๐ŸŽโ€™๐ฌ
Robbie is a HUGE part of community we have within the gym over the years so weโ€™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 30โ€™s
โ€œ๐˜ด๐˜ถ๐˜ณ๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ญ๐˜ข๐˜ฅ๐˜ด ๐˜ข๐˜ญ๐˜ญ ๐˜ณ๐˜ฆ๐˜ต๐˜ช๐˜ณ๐˜ฆ ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜ด๐˜ฑ๐˜ฐ๐˜ณ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜จ๐˜ฆ๐˜ต ๐˜ง๐˜ข๐˜ตโ€
Robbie is proof that is absolute nonsense. And when backed up with the right support and guidance there is literally NO reason you canโ€™t achieve great things. And have a pretty solid social life along the way


โ€œ๐“๐ก๐ž ๐Ÿ๐ข๐ซ๐ฌ๐ญ ๐ฉ๐ข๐œ ๐ฐ๐š๐ฌ ๐ญ๐š๐ค๐ž๐ง ๐ข๐ง ๐‰๐ฎ๐ง๐ž ๐ฐ๐ก๐ž๐ง ๐ˆ ๐ฐ๐š๐ฌ ๐ฉ๐ซ๐จ๐›๐š๐›๐ฅ๐ฒ ๐š๐ญ ๐ฆ๐ฒ ๐ฅ๐จ๐ฐ๐ž๐ฌ๐ญ ๐ฉ๐จ๐ข๐ง๐ญ ๐ฐ๐ข๐ญ๐ก ๐ฆ๐ฒ ๐ฐ๐ž๐ข๐ ๐ก๐ญ. ๐ˆ ๐š๐œ๐ญ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐ ๐š๐ฏ๐ž ๐€๐ง๐๐ฒ ๐ญ๐ก๐ž ๐œ๐š๐ฅ๐ฅ ๐ญ๐ก๐ž ๐ฐ๐ž๐ž๐ค ๐š๐Ÿ๐ญ๐ž๐ซโ€
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 itโ€™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.ย 
โ€œ๐ˆโ€™๐ฏ๐ž ๐ฅ๐จ๐ฌ๐ญ ๐Ÿ๐Ÿ”๐ค๐ ๐ฌ ๐š๐ง๐ ๐ˆ๐ญโ€™๐ฌ ๐ ๐ข๐ฏ๐ข๐ง๐  ๐ฆ๐ž ๐ญ๐ก๐ž ๐ฆ๐จ๐ญ๐ข๐ฏ๐š๐ญ๐ข๐จ๐ง ๐ญ๐จ ๐ฉ๐ฎ๐ฌ๐ก ๐จ๐ง. ๐ˆโ€™๐ฏ๐ž ๐ฌ๐จ ๐ฆ๐ฎ๐œ๐ก ๐ฆ๐จ๐ซ๐ž ๐ž๐ง๐ž๐ซ๐ ๐ฒ ๐ง๐จ๐ฐ ๐ฉ๐ฅ๐š๐ฒ๐ข๐ง๐  ๐ฐ๐ข๐ญ๐ก ๐ญ๐ก๐ž ๐ค๐ข๐๐ฌ.โ€


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.


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.


“In my first year at Defined Fitness my golf handicap dropped from 10 down to 4 and I was awarded best player at my clubโ€.
How Anthony, proud dad of 2 went from โ€œinjured with the weight piling onโ€ to getting tonnes of compliments from his friends and family.
Press play below and listen to Anthonyโ€™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.

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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 ย joining us and getting stuck into our training program, plus making a few adjustments to his nutritionโ€ฆ 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.


“Great craic & great results. Polar opposite to a โ€˜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.”

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โ€œI have a grey top that was my go to top to hide the belly, itโ€™s like a dressing gown on me nowโ€.
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 ๐Ÿ˜€ )
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 had been a victim of the โ€œ๐œ๐จ๐ฏ๐ข๐ ๐ฌ๐ญ๐จ๐ง๐žโ€ 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.ย 


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 ๐Ÿ˜€
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 2019 vs Barry 2020
I know itโ€™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 โ€œgymโ€ (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 couldnโ€™t use the gym).


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.


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).


“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.


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.ย 


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 heโ€™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. ย 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 heโ€™s naturally sleeping better and craving better foods when heโ€™s hungry. So by default the amount of junk has dramatically reduced.ย