So last year I wrote this:,

I wasn’t going to because, well, why am I in a position to give ‘life’ wisdom while I really haven’t a clue and just learn every day like everyone else.

Anyway, I still wrote it and people seemed to like it so thank God for that.

But then I realised, If I can pass down a thing or two to people who it might relate to, then it’s a win. And judging by the response I got from last years Article, I’ll keep doing these ūüôā

So here’s the 2017 recap and the main things I learned to add to last year,

Plus, if you haven’t read last year’s article yet, there are some nice takeaways in there that still apply. Because like everything I teach, principles will always remain.

So read that here first if you haven’t:¬†

There’s a lot more than just the list below, but I didn’t want to write an article that took me weeks to think about,

See if I truly ‘learned’ some stuff, it should nearly roll out of my head so that’s what I did here. I might come back and add to this in a week, but here’s the main takeaways from 2017 for me.

You don’t have to do what you think ‘You need to’.

I think you need to come to this realisation yourself through trial and error, but I’ve spent so long ‘going for something’ based on what I thought I ‘had to do’ that it kind of left me spinning my wheels.

I’m not sure if that makes sense but in short, don’t think you need to do what you think you need or should be doing.

I’ve probably confused you more by that sentence 😂

So think of it like what society or the ‘norm’ has done before you, you DON’T need to do things that way if you don’t want to or it doesn’t’ suit you and your life.

The easiest example I can give is: If your friend has lost some weight through some daft diet, you DON’T need to follow the same path to get the same result!

Staying Present. On all levels.

It’s very easy to get wrapped up in your phone today, and because I do a lot of work from my phone, I often get lost in it during situations where It should be in my pocket and connecting with the people around me.

Being present isn’t just about putting the phone away though either,

Sure you can have tactics like no-phone after a certain time or if you’re home with the kids etc. but what about the other ‘side’ of staying present?

Like genuinely listening to a family member/friend & giving a shit about what they have to say,

Working with a client to see what their true struggles are (again, listening) so you can help them move forward.

Not trying to do 5 different things when someone is talking to you because you’re not fully taking things in if you are.

Getting your work done so you’re not bringing it mentally home or lying in bed stressing at night.

Things will fly by without you knowing it, and if valuable time is spent stuck in your phone or just caught up mentally somewhere else when you should be enjoying family/friend time, priorities here may need to change.

Being ‘Stuck’ might be a good thing.

I know I’m guilty of always pushing the message of ‘progression’ on all levels (Fitness/Health/Mindset/Family/Relationships etc.),

But have you ever felt stuck?

Have you ever felt like you just need to take the foot off the gas for a while?

I’ve gone through this a good bit this year with a few different things, beating myself up mentally thinking it’s a ‘bad thing’ because I’m so used to progression>progression>progression,

When in fact, staying in the one spot for a time IS PROGRESSION.

It gives you time to think, time to de-stress, time to plan what’s ahead for you.

And you can apply this to anything too, I’ll use the Fitness example again because it’s easy.

So let’s say you’re dropping fat (Driving your Car), but you’ve been at it for weeks now and you’re kinda burnt out from it all (your car needs to refuel to continue)

So you take a break from dropping fat, eat more food and maybe not push as hard with your training. (Stopping at a petrol station for fuel)

Plus, without you knowing it, you’re setting yourself up for MORE progression down the line by doing this too.

So don’t lose the rag when you’re stalled in something, if it’s training/diet related, a coaches eye will help you here,

But if it’s life/job related, take a 30,000-foot view of it all and realise that it’s probably a good thing. You need down-time too ya know.

(Image courtesy of

Your Outstanding is someone else’s ok.

I don’t know why I added this being honest,

Actually, wait…

Now I remember.

Again, I’ll use a Fitness example here, let’s say someone is doing some Fitness thing and they won’t shut up about it,

Then you try it out but it’s not what you’d thought it was based off what they said about it,

Kinda the same with movies too, one Friends says it’s unreal, another says it’s shite. Who do you listen too?

So I suppose, this one is just not to take people’s word as gospel with things, formulate your own opinion with all the facts you have and move forward.

What’s the lesson from the Positive stuff Too?

Last year I wrote about ‘Failures‘ as a learning curve to move forward. Nothing really is a disaster at the end of the day, but a lesson to be learned for the future.

It’s a small but powerful perspective shift that I do think more people need to adopt,

Especially Irish people 😂

Anyhow, we (Ballinderreen) won the Galway County Intermediate Hurling Final this year and while the win has been mighty,

You still can’t be ignorant of the lessons from that too.

Where can you STILL improve upon the way things went?

So you’re not just focused on learning from crappy things that might happen, but also the positive ones too.

You’ll never know it all.

The more I learn, the more I don’t know.

Which is why I wanted to bring this up, I think there’s something out there that if someone pulls a gym/diet program from a friend or online that all of a sudden they know how to train for the rest of your life?

Sure you’ll learn how to follow one program, but you won’t have a clue about the Principles behind that,

The variation you can add over time (smartly, not randomly) and how to continually progress and tweak your training/diet to make it work for you rather than against you.

I’m not sure why, but when it comes to Training/Fitness/Diet stuff, it’s taken so much for granted it’s nearly a joke.

So just realise, you’ll never know it all. If you think you do, you’ve already lost.

A Coach can help you see through the Fog and Bullshit that goes on in your head.

Myself included, you can get lost in your thoughts at times.

Not see the small changes you could make with your technique/your training and Nutrition that will increase things 10-Fold for you,

Or even just helping you see things from a different perspective while being kept accountable along the way.

Having a coach is a game-changer for a lot of people, no scrap that, a Coach is a game-changer for everyone.

I know I’m biased when saying that, but think about any time you’ve got help with something you hadn’t a clue about – you moved forward.

That’s why I’m grateful Doc Fitness exists, we get to coach people day in day out and help them see through the fog so they can lose the weight, tone up and be more confident in day to day life.

Some people might have spent years trying or spent ‚ā¨1000’s on Diets/Gym Plans or fad based programs without really anything to show for it, and for us to coach them to see the principles behind it all so they make progress without it impacting their life all that much, it’s a joy to watch unfold.

So, thank you if you’ve followed myself or Doc Fitness on any level in 2017,

Hopefully, there’s 1 or 2 takeaways in here for you to go away and put to use,

If you want to keep up to date with everything I put out as the weeks’ go on helping Lads and Ladies alike tone up, get strong and be more confident in yourself, Instagram is a good place to follow me here:


Keep up to date with Weekly Videos, Blogs, Upcoming Coaching Programs & whatever random thoughts I might have that week for Progressing you forward ūüôā¬†


Here’s the place to go to find out more if you’re serious about making progress in 2018:¬†