If you’re reading this, you’re either:
A team sport athlete (GAA, rugby, soccer, etc.) hoping to optimise sports performance & body composition.
A recreational runner hoping to run longer distances and better times.
An everyday gym-goer hoping to hit new PBs and build an athletic physique.
Either way, you’re in the right place, and you’ll probably have a lot in common with the lads I work with. 👇
“Just want to say a massive thanks for the last few months, really enjoyed getting my body to the best shape it's ever been in and you kept it nice and simple. It was hard work, but nothing too crazy as I was still able to eat the foods I wanted. It’s really given me the confidence I was missing in both my appearance and performance and everything was top class!” - Brian
“Thanks a million for all of your help. Feeling unbelievable and looking forward to seeing how it shows on the pitch! Delighted to have gotten well under the 20 minute mark the 5k run, feelings extremely fit compared to where I was this time 12 weeks ago. Showing improvement across max push ups, pull ups, and burpees that I can do too, so winning all round.” - Cathal
“Just want to say thanks very much for the past six months. Couldn’t have imagined the changes from then to now and really feel this is a new starting point all over again to make more progress. I feel stronger faster more mobile and powerful and an awful lot leaner. I did the inbody scan yesterday and the changes from the first one were crazy. 7kg decrease in fat and up 1.5kg in muscle. I never once felt restricted in what I could eat. If anything I’ve realised how much food I can actually have when eating the right things. I wasn’t too bad with food before but I’ve definitely learned a lot on nutrition and how to fuel up for training! The accountability was great and now at this stage it’s purely habit and enjoyment that I train for. “ - Niall
“Thanks so much to you for all your wisdom and expertise. I always felt I had a fairly good knowledge when it came to nutrition but you've brought me to the next level. You’ve opened my eyes to a lot of thing! I'll be highly recommending you to everyone! Now 10% body fat down from about 14%.” - Alan
“Thank you Conor for all your hard work, advice and tips. I always hoped I’d get to where I am today condition-wise, but didn’t think I could. Now I am, and know I can get even better still! Loving how I've managed to get everything under control. Happier with my body. Just loving the spot I'm in physically and mentally. Again, thanks a million for it all.” - Ronan O’Neill
“The last few month have honestly been life-changing for me. You made it simpler and easier than anyone I’ve gone to for advice before, so just again, thanks very much!” - Duggie
ALLOW ME TO INTRODUCE MYSELF…
My name is Conor O’Neill and I’ve helped 1000+ Everyday Athletes to optimise their Strength & Conditioning, Sports Nutrition, and Performance Psychology, in pursuit of their athletic goals and self-development.
I’ve played sports my whole life.
Where I lived, we played whatever sport was on TV.
When the golf was on, we built a mini-course.
When Wimbledon came around, we got the rackets out.
When World Cup fever hit, 5-a-side was a daily occurrence.
With my home GAA club, Crossmaglen Rangers, I was honoured to have been part of successful teams at underage and senior level.
However, truth be told, I wasn’t very skilled.
Still, I loved training and playing.
As I got older, I started looking for performance-enhancing methods to make up for this.
That led me down the road of performance nutrition.
This new obsession would eventually lead me away from my budding engineering career, in pursuit of something more aligned with my interests and ambitions.
In the years that followed, I became qualified and built up a small bank of nutrition coaching clients.
As time went on, this inevitably led to another obsession, in strength and conditioning.
Bringing the S&C element to my client work allowed me to take their progress to an even higher level.
In recent years, I’ve added another string to that bow by completing a Masters degree in Psychology.
In a similar way, Psychology has become an integral part of what I do.
Combining these is how the concept of "The Everyday Athlete" came to be.
I believe this combination of Nutrition, Training, and Psychology, specifically for Everyday Athletes is unique, and needed.
These learnings have informed my own athletic pursuits, whether that was back when I was playing sport,
Or in more recent years since hanging up the boots, pursuing ambitious endurance running and strength training goals to replace what sport used to give me.
The most important thing I’ve learned is that the progress you make and the lessons you learn in pursuing your athletic goals transfers into other important areas of your life.
I’ve built The Everyday Athlete Program as my way of assisting others who consider themselves Everyday Athletes - whether they play a sport or not - on that journey.
I like to be able to say “I’ve been there” when it comes to working with someone on their goals. Hence, I put “skin in the game” by throwing myself into various realms of athletic performance in order to experiment, experience the unique demands of each endeavour, and ultimately bring the learnings back to the lads I work with. That’s involved playing GAA at the highest club level, running marathons and other endurance events, pursuing powerlifting and olympic weightlifting goals, going to the extremes of body composition change, and many other athletic endevours.
INTRODUCING THE EVERYDAY ATHLETE PROGRAM…
I’ve created what I believe is the ultimate coaching program for Everyday Athletes to optimise their Strength & Conditioning, Sports Nutrition, and Performance Psychology, in pursuit of their athletic goals and self-development.
HERE’S WHAT’S INVOLVED:
1️⃣ Your Athletic Development Training Program
Your training should be specific to YOUR goals.
A footballer following a bodybuilding plan isn’t going to perform at his best on the pitch.
Following a powerlifting program whilst training for your first marathon will leave progress on the table.
Running 5ks 3 times per week isn’t going to get a muscular athletic physique.
BUT you can still “steal the knowledge” of all training philosophies, and bring them into a plan that gives you the chance to improve all aspects of your athleticism - whilst building a physique to match.
I’ll lay out the exact sessions for you to carry out on a weekly basis - whether that be gym-work, running, mobility, or whatever is required - so that all you have to do is show up and execute them.
2️⃣ Your Performance and Physique Nutrition Plan
It’s important (and often difficult) to hit that sweet-spot between fuelling, recovery, health, and optimal body composition.
But, when done right, improving each of these areas can actually improve the others.
I’ll lay out exactly how much you’ll need to eat on a daily basis, with example meal plans, lifestyle amendments, and supplementation protocols, all based around your goals and training/competitive demands, amending the plan as needed to suit changes in circumstances, goals, and progress.
More importantly, you’ll know why you’re doing these things so that you’re able to maintain them for life.
3️⃣ Your Psychology and Lifestyle Blueprint
The best plan in the world is useless unless you can execute it.
That requires that you’re able to mange your psychology and your lifestyle.
That might be your ability to manage motivation, set better goals, alter nutrition around social occasions, calm your nerves before a big athletic event, improve your self-talk, be more consistent with your training, or many others.
Each week you’ll be allotted a specific, short-and-sharp educational session or resource around a specific topic related to these fields to get you thriving from a mental and lifestyle standpoint, so that you’re able to pursue your athletic goals and have them positively effect the other areas of your life.
4️⃣ expert coaching, support, and EDUCATION
Pair the above with weekly progress check-ins, messaging access to me on a daily basis, a group of lads with similar goals, and 1-to-1 calibrate calls with me as and when you need them,
And it means that you never go a week without feedback and assistance, you feel accountable, and you can get your questions answered as they come up.
More than that, you’ll be supported in your continued progress toward your goals, and will be pushed to pursue more than you previously thought was possible.
Finally, here are some common questions:
▶️ Will my program be individualised for me?
Of course. Everyone's starting point and goals are unique, so what works for one person won't work for another. Your plan will reflect this. I take the information from your in-depth consultation form and any chats we have to create a bespoke, detailed plan for you. This plan will also change over time, based on progress and any changes to your schedule and goals along the way.
▶️ Will I be in contact with you directly?
Absolutely. Not only will you and I will be in contact weekly through messages and voice notes, but you’ll also be able to book in a call with me at any stage if you feel you’d like to discuss something in-depth and/or to brainstorm and plan new goals for going forward.
▶️ How long does the program last?
Many of the lads I work with have been with me for 2-3+ years, but the initial minimum time commitment is 12 weeks, enough time to see significant progress, after which we continue to push forward with continued and new goals.
▶️ I have my training/gym-work taken care of by my sports team. Can I still benefit from the program?
Of course. As you can imagine, many of the athletes I work with have their training and gym-work taken care of through their teams. This is particularly true for inter-county GAA athletes and semi-pro soccer players, for example. In this case, they generally come to me wanting to optimise their nutrition. psychology, and lifestyle for body composition and performance improvements. They get all the same benefits of the program, simply without the training/gym-work elements.
▶️ How much does it cost?
There are a few payment options, but generally, it works out around the equivalent of about £60-75 per week. I don't give exact figures here since it this tends to change (increase) over time. But if you're willing to invest around that amount into your body composition and performance goals, apply below, and I’ll be more than happy to discuss the specific pricing options. Additionally, after the initial 12 weeks, the pricing drops to a loyalty rate.
▶️ I don't play sport, but I really want to progress with my body composition and performance. Is the program suitable for me?
100%! I don't consider playing sport a requirement for calling yourself an Everyday Athlete. If (like me) you like to train hard, eat well, and pursue goals in athletic endeavours, I consider you an Everyday Athlete. If you want to use the training, nutrition, and psychology strategies of elite athletes to optimise your physique and performance, this program is for you, whether you play a sport or not.
▶️ I'm a bit worried about taking this on and not being able to be fully recovered for sport. Will this be possible?
I get that. No one wants to start into a new program only to show up to team training unable to take part because of sore muscles. For that reason, we ensure that your off-the-field approach complements your on-the-field approach, rather than taking away from it. Your training will be set up in a way that takes this into account, through strategic exercise selection, controlling and adjusting workload, and optimising recovery. Years of experience working with athletes in the position has helped me find that sweet-spot.
▶️ I'm in-season with sport at the moment. Is that ok or should I wait til the off-season?
I wouldn't recommend waiting til off-season unless you have a really good reason to do so. Firstly, see the previous answer. Secondly, are you really willing to put off your goals for another number of months rather than getting started on them now? Remember, if you get started now, we can always amend your approach when the off-season comes around to suit your new goals at that point.
▶️ I'm a beginner to this sort of stuff. Can I still join?
If you've never lifted a weight in your life, then perhaps not. But if you're anything beyond that, even if you've never followed a properly structured plan before, you’ll be more than welcome here. In fact, if you're early in your training/nutrition journey, then you're lucky if this program is your starting point. Most people have to wade their way through years of fad diets and unsuccessful training plans before actually finding something that works. You’ll shortcut that process here.
