Go from confused, and stressed out with the fitness industry to empowered and knowledgeable in just 12 weeks
Limited availability on each programme for optimal client support.
Next Start Date:
24th June 2024.
We’ve helped thousands of clients achieve their health and fitness goals, providing the support and knowledge needed for lasting success.
Imagine waking up every morning feeling energised and confident, ready to take on the day with a newfound vitality.
Picture yourself slipping into clothes that fit perfectly, looking at your reflection in the mirror and loving what you see.
Social gatherings are no longer a source of anxiety but moments of connection and enjoyment, guilt-free.
Your evenings are filled with joy, playing with your kids or engaging in activities you love without feeling exhausted or overwhelmed.
You have the tools to make smart, intuitive choices, and you have boundless energy and a sense of well-being.
This transformation is within your reach – a life where you’re not just surviving, but thriving, feeling stronger, healthier, and more fulfilled every single day.
We understand the unique struggles you face on your health and fitness journey.
Balancing everything—work, family, personal commitments—leaves you with little time for self-care.
You’re overwhelmed by conflicting nutrition and fitness advice, unsure where to start.
This frustration leads to inconsistency, as you try unsustainable fad diets and extreme workout routines.
You lack energy and feel unwell, constantly yo-yoing between restrictive eating and intense cravings that lead to overindulgence.
Social events become stressful, torn between enjoying yourself and sticking to your goals.
You're tired of feeling lost, frustrated, and stuck in a cycle that never seems to work.
Believe Us When We Say...
Your journey to health and fitness doesn't have to be a struggle.
And it's not about getting trapped in a cycle of fad diets and extreme workouts that leave you feeling frustrated and defeated.
The real reason you’re not hitting your health goals is that you haven’t found a sustainable approach that fits your unique lifestyle.
We understand your body and your goals. We know you've tried countless diets and exercise programmes, only to find them unsustainable and difficult to integrate into your busy life.
You’ve been overwhelmed by conflicting information, unsure which path to follow, and as a result, you’ve struggled with consistency and balance.
Our programme addresses these exact challenges by helping you master time management to fit healthy habits into your schedule effortlessly.
We provide clear, evidence-based guidance on nutrition and fitness, tailored specifically to your needs. By building a realistic, sustainable plan, you’ll see consistent progress without sacrificing your social life or well-being.
Here’s the secret: you don’t need to deprive yourself or follow a one-size-fits-all approach.
You just need a plan that works for you, along with the support to keep you on track. Our unique method focuses on personalised coaching, practical strategies, and continuous support to ensure your success.
We’re here to guide you to a balanced, healthier lifestyle where you feel confident and in control. Let us help you break free from the cycle of failed attempts and discover a way to achieve your goals that fits seamlessly into your life.
Improving your health and fitness isn't just about the present—it's about securing the future you want.
It's about…
having the energy to play with your kids and watch them grow up.
the pride and accomplishment of achieving a fitness goal, like running your first 5k or getting back to a fitness level you once had or always dreamed of having.
living a long, happy life, free from the limitations of poor health.
When you invest in yourself now, you're ensuring you can enjoy every moment, experience every milestone, and live a life full of energy and happiness.
Meet Your Coaching Experts: Denis and Ian
Denis and Ian are the powerhouse behind Rise Coaching Method, combining over a decade of fitness industry experience and a passion for transforming lives through nutrition and training.
Ready to transform your life? Join us and discover how sustainable health and fitness can change your life.
Introducing…
A comprehensive 12-week programme designed to empower you with the knowledge and tools to take control of your health and fitness journey. By the end of the programme, you'll not only see significant improvements in your fitness and well-being but also gain the confidence and skills to maintain your progress independently.
Limited Spots Available – Next Programme Starts on 24th June 2024.
Davin found himself stuck in a rut, feeling tired, lethargic, and lacking confidence. With a full-time job and an online business, he often used time as an excuse for not training and eating conveniently.
When Davin reached out to Rise, his goals were clear: get in shape for his wedding, feel confident in his own skin. Despite setbacks like a shoulder injury requiring surgery, Davin's mindset shifted towards long-term success. He learned to manage his nutrition, even during recovery, and saw his weight drop. With the guidance and support of Denis and Ian, he gained knowledge about calories, macros, and balancing social events. Davin's hard work paid off, and he achieved his dream of losing over 50 lbs, looking fantastic for his wedding, which led to participating in his first photoshoot.
Now, as a father, Davin continues to use the knowledge he gained from Rise to maintain his results, even though life is busier than ever. The education and support from Rise have empowered him to balance his responsibilities and still prioritise his health. He attributes his ongoing success to the foundational principles he learned, which help him stay on track despite the demands of fatherhood and a busy career.
“Thanks Denis for all your support and guidance over the last almost two years. Hard to believe how far we have come and the many challenges we faced along the way. Never thought I would have done a photoshoot but as the months went by that dream became a reality. Looking forward to the road ahead.” Davin Kelly
This is your step-by-step health and fitness blueprint for transforming your health and body without overwhelm or misinformation.
The Self Coach Blueprint teaches you how to:
Master Time Management: Balance your fitness routine with a busy lifestyle, ensuring you can stay consistent without feeling overwhelmed.
Achieve Sustainable Nutrition: Understand the principles of energy balance and practical nutrition, allowing you to enjoy your favourite foods guilt-free while still reaching your health goals.
Develop Personalised Fitness Plans: Choose and enjoy exercise routines that fit your preferences and lifestyle, making fitness an enjoyable and integral part of your day.
Boost Confidence and Well-being: Build a healthier, stronger body, leading to increased self-esteem, reduced stress, and a happier, more energetic you.
Become Self-Sufficient: Gain the knowledge and skills to maintain your fitness and health independently, ensuring long-term success and the ability to adapt to any life changes.
This is the FIRST STEP to becoming the new version of you!!
What’s included when you join
The Self Coach Blueprint: The First Step
Module 1
Balanced Nutrition
Understanding the Foundations of Healthy Eating
Dive deep into the essentials of nutrition in this comprehensive module. You will learn the critical concepts of energy balance, the role of calories and macronutrients, and how to calculate your nutritional needs. We'll guide you through the practical aspects of tracking your food intake using MyFitnessPal, understanding food labels, and adopting intuitive eating practices. This module equips you with the knowledge to make informed dietary choices that align with your health and fitness goals.
Results:
Empower yourself with the knowledge to make smarter food choices
Achieve your fitness goals faster by understanding your nutritional needs
Reduce the guesswork and stress associated with dieting
Build sustainable eating habits that support your long-term health
Module 2
Sleep and Hydration Essentials
Optimising Rest and Hydration for Unlimited Energy
Unlock the secrets to quality sleep and proper hydration in this module. Learn about the importance of sleep quality and circadian rhythm in overall health, and discover strategies to improve your sleep. Understand the signs of dehydration and the benefits of maintaining proper hydration levels. This module provides practical tips to enhance your sleep and hydration habits, crucial for optimal health and daily performance.
Results:
Improve your overall health and daily performance through better sleep
Boost your energy levels and cognitive function with proper hydration
Enhance your recovery and readiness for workouts
Foster long-term habits that support your well-being
Module 3
Training Programme Design
Crafting Your Ideal Workout Plan
This module empowers you to create personalised training programmes that fit your goals and preferences. Learn how to build effective gym splits, follow structured plans like Couch to 5k/10k, and incorporate conditioning and high-intensity interval training (HIIT) into your routine. Gain the skills to design workouts that keep you motivated and progressing towards your fitness targets.
Results:
Tailor your workouts to fit your lifestyle and goals
Stay motivated with varied and effective training routines
Enhance your fitness levels and achieve specific performance targets
Build a strong, balanced physique with well-structured workouts
Module 4
Lifestyle Integration
Balancing Health Goals with Everyday Life
Learn how to seamlessly integrate healthy habits into your daily life with this module. Discover strategies for managing social events without compromising your goals, creating effective routines, and setting realistic, achievable goals. This module focuses on the practical aspects of maintaining a healthy lifestyle amidst the demands of everyday life.
Enjoy social occasions without guilt or setbacks
Build consistent routines that support your health goals
Stay motivated with clear, achievable objectives
Achieve a balanced, sustainable approach to health and fitness
Results:
The programme will only run 3 times per year with limited availability in each round.
Ongoing Support and Accountability Throughout the Programme to Help You Achieve Your Goals
Live Coaching Calls
We cover all of the programme modules over the first four weeks with dedicated video calls with our coaches at the end of each week. These live calls provide a platform for you to ask questions, gain deeper insights, and receive personalised feedback on the module content.
In the following eight weeks, as you put what you've learned into practice, we continue to support you with bi-weekly calls. These sessions ensure you stay on track, troubleshoot any issues, and maintain momentum towards your goals.
Slack Group Support
This community is a space for you to connect with fellow participants, share experiences, and receive ongoing support from our coaches. The group serves as a valuable resource for troubleshooting, motivation, and accountability, ensuring you never feel alone on your journey. Our coaches are active in the group, providing timely advice and support to help you overcome any challenges and celebrate your successes.
Limited Availability
Róísín came to Rise as an athlete recovering from severe injuries, including a torn cruciate and meniscus. With two surgeries behind her, her primary goal was to regain muscle and strength in her injured leg and improve her body composition.
Working closely with her physio, the Rise team provided tailored rehabilitation and nutrition advice. Róísín learned the importance of recovery nutrition, hydration, stress management, and sleep. She absorbed all the guidance and applied it diligently, leading to a full recovery and a triumphant return to inter-county football for Kildare.
Along the way, she also celebrated personal milestones like getting married and enjoying her honeymoon, all while performing at her best. Róísín’s dedication and the comprehensive support from Rise turned her goals into reality, making her an inspiration on and off the field.
Róísín Byrne
Take Your Health & Fitness Goals Further with These TWO Extra Bonuses
Bonus 1
Lifestyle 101 Guide
Your Guide to Sleep, Stress, and Life Balance
Gain immediate access to our comprehensive Lifestyle 101 Guide upon signing up. This guide is packed with practical tips and expert advice to help you manage sleep, stress, and overall life balance. Learn how to bulletproof your sleep, optimize your energy levels, and effectively manage stress to ensure a well-rounded approach to your health and fitness journey.
Improve sleep quality and quantity for better overall health
Master stress management techniques to enhance well-being
Achieve a balanced lifestyle that supports your fitness goals
Gain valuable insights on maintaining energy and managing life stressors
Results:
Bonus 2
Goal Setting Masterclass
Turning Dreams into Achievable Milestones
Join our Goal Setting Masterclass to transform your aspirations into actionable plans. This masterclass will guide you through the process of setting realistic, achievable goals and creating a clear roadmap to success. Learn how to break down your objectives into manageable steps, stay motivated, and track your progress effectively.
Results:
Develop a clear and actionable plan to achieve your health and fitness goals
Stay motivated and focused with practical goal-setting strategies
Track your progress and adjust your plan as needed for continuous improvement
Transform your dreams into achievable milestones with expert guidance
Are you ready to take control of your health and fitness?
Limited spaces available. Programme runs only 3 times a year.
✔ Balanced Nutrition
✔ Sleep and Hydration Essentials
✔ Training Programme Design
✔ Lifestyle Integration
✔ Support on weekly/bi-weekly calls
✔ Access to our Slack Support Channel
+ Bonus 1: Lifestyle 101 ebook
+ Bonus 2: Goal Setting Masterclass
12 weeks of expert coaching for €450
The Self Coach Blueprint: The First Step is RIGHT for you if:
You’re New to Fitness and Nutrition: Whether you're starting from scratch or need a refresher, this programme covers all the basics to set you on the right path
You Struggle with Time Management: If balancing work, family, and personal commitments leaves you little time for self-care, this programme will help you integrate healthy habits into your busy schedule.
You’re Overwhelmed by Conflicting Information: If you find it hard to navigate the sea of advice on nutrition and exercise, our evidence-based guidance will provide clarity and direction.
You’ve Tried Fad Diets and Extreme Workouts: If you've been caught in the cycle of unsustainable diets and workouts, this programme offers a realistic, long-term approach to achieve your health goals without constant cravings and hunger.
You Want to Build a Solid Foundation: This programme is designed to give you the essential knowledge and skills in sleep, hydration, nutrition, and exercise. Learn how to enjoy the foods you love with flexibility and control, avoiding restrictive eating and overindulgence cycles.
You Need Support and Accountability: With access to our online community and regular weekly and bi-weekly check-ins, you'll have the support you need to stay on track and achieve your goals.
Julie joined aiming to feel happier and more confident as she approached her 40th birthday. Despite being an avid runner, Julie struggled to achieve the physique she wanted. She often found herself picking at treats in the evening, which hindered her progress. Like many women, she faced the challenge of balancing work, family, and personal time, making it difficult to maintain a consistent fitness routine.
Through her journey with Rise, Julie gained strength, lost inches, and significantly reduced body fat. More importantly, she learned the value of resistance training, portion control, and the crucial role of protein in a diet. Despite the challenges she faced along the way, Julie planned nights out and treats, enjoying them without guilt thanks to the education and support from Denis and Ian. She appreciated their honesty, feedback, and sincere approach, which helped her achieve her goals.
Julie’s 16-week journey with Rise not only transformed her physique but also equipped her with the knowledge to maintain her progress. She now understands how to balance her love for running with effective resistance training and smarter nutrition choices. Julie looks forward to setting and achieving new goals.
“It wasn’t all plain sailing and it takes time and consistency. I planned nights out and treats and enjoyed them just as much as if I wasn’t on a plan thanks to the education provided by Denis & Ian. I’d recommend Denis and Ian highly.
I can’t wait to come back to them again to work towards my next goal. They are honest and always give good feedback and are very kind and sincere. I really enjoyed my 16 weeks with them.”
Julie Deane
FAQs
When can I start?
The next programme starts on 24th June 2024. There are limited spaces to offer our clients personalised support, we run the programme only 3 times a year. Make sure to secure your spot early!
How much time will I need to commit to this programme?
We understand that your schedule is busy, so our programme is designed to be flexible. You can complete the modules at your own pace and integrate the practices into your daily routine without feeling overwhelmed.
Will this programme work for me if I’ve failed with diets and fitness plans before?
Absolutely. Our programme focuses on sustainable habits and evidence-based practices, not quick fixes. We provide clear, practical guidance that is tailored to fit your lifestyle, helping you achieve lasting results.
Do I need any special equipment or a gym membership to participate?
No special equipment or gym membership is required. Our programme includes a variety of exercises and activities that can be done at home or outdoors, using minimal equipment. We also help you find activities you enjoy to keep you motivated.
What if I don’t see results immediately?
Transformation takes time, and our programme is designed for long-term success. You'll start noticing improvements in your energy levels, mood, and overall well-being early on, with more significant physical changes following as you stay consistent with the programme.
Is there support available if I have questions or need help?
Yes, you will have access to support through our Slack group and weekly/bi-weekly live calls, this is where our coaches are available to answer your questions, provide feedback, and help you stay on track throughout your journey.
Why is it called "The Self Coach Blueprint: The First Step"?
"The Self Coach Blueprint: The First Step" is designed to build solid foundations in nutrition, exercise, sleep, and hydration. This programme serves as the essential first step in your fitness journey, equipping you with the basics you need to progress effectively. After completing the 12 weeks, you'll be prepared to take your goals to the next level with our 1:1 coaching programme, where you can achieve faster progress with the foundational knowledge you've gained.
Let us help you to revolutionise your health and fitness routine
Limited spaces available. Programme runs only 3 times a year.
✔ Balanced Nutrition
✔ Sleep and Hydration Essentials
✔ Training Programme Design
✔ Lifestyle Integration
✔ Support on weekly/bi-weekly calls
✔ Access to our Slack Support Channel
+ Bonus 1: Lifestyle 101 ebook
+ Bonus 2: Goal Setting Masterclass
12 weeks of expert coaching for €450
It's time to make a change!
You’ve seen the benefits and heard the success stories. Now, it’s time to decide.
You can continue on your current path, facing the same challenges and frustrations, or you can take a bold step towards transforming your health and fitness.
With our comprehensive programme, you’ll gain the knowledge, support, and tools needed to achieve lasting results. If you’re ready for change, don’t wait any longer – take control of your health and fitness today and join us on this transformative journey.
Spaces limited for optimal client support. Programme runs only 3 times a year. Don’t wait around, start improving your health and fitness today - Your future self will thank you!