Client testimonials

Colleen O’Brien

When I signed up for Kieran’s Fundamental Programme at L1F3 Performance, I knew it would help keep me on track, give me structure and push me a bit more. What I didn’t expect was how much it would change me outside of the gym too.

I’d already lost a lot of weight and had experience and knowledge of the gym, so I wasn’t starting from scratch. But since working with Kieran, I’ve become stronger, my weight has continued to drop and I’m seeing so much more muscle definition, especially in areas I’d really wanted to improve. I feel leaner, stronger and far more confident in my body than I ever did before.

The biggest change, though, has probably been my mindset. I’m much less all or nothing, I don’t panic over one bad meal or missed session, and I’ve learned to stop making things harder in my own head than they need to be. Kieran has a way of putting things into perspective and getting me back on track without ever making it feel like a big deal.

He’s always there checking in, seeing how I’m getting on and answering the million random questions I seem to have😳 No matter how stupid I think they sound, he never makes me feel that way.

What means the most is the amount of time and care Kieran gives his clients. You never feel like just another check-in. He notices when something is off, remembers the little things and genuinely wants you to do well.

Kieran doesn’t give himself enough credit for the amount he gives his clients, and I honestly don’t think he realises how much that support can mean.

I’m really proud of the physical changes, but I’m probably even more grateful for the change in how I feel overall within myself.

Now if only these glutes of mine would hurry up and grow 🍑😂

Thanks Coach ☺️

Kyle McLachlan

I started with L1F3 Performance back in October after feeling like I wanted to make a positive change in my life. The main attraction towards joining up was not only for the physical benefits of having a coach but also for the mental support Kieran offers as part of his services.

I can truly say this has been a life changing experience for me. Kieran has supported me through some of the toughest moments in my life and has got me back into a very decent physical shape. He is very tentative, caring and thorough and is always available to help with any queries you have whether related to working out or life in general.

I’ll never be able to express my gratitude for this man but if you are looking to make a positive change in your life I couldn’t recommend L1f3 Performace highly enough!

Erin Thomson

As a complete gym novice, the Fundamentals programme has been a game changer for me. It gave me the confidence, structure and support I needed to walk into the gym feeling comfortable and, more importantly, actually enjoy being there!

I loved how much emphasis was put on keeping things simple and consistent. The regular check-ins through the app kept me accountable and made sure I stayed focused on the basics, which are so easy to overlook when you’re starting out.

The group chat and mini challenges were another huge plus. They kept everyone motivated, created a real sense of community, and gave us a safe space to share tips, recipes and experiences.

I’ve gone from feeling like I had no idea what I was doing in the gym to feeling confident, consistent and genuinely excited about training. Couldn’t recommend the programme enough!

Shannon Thomson

Kieran was brilliant when I joined L1F3 he has made me create better habits fitness and diet related. He was there for me whenever I needed a wee push and offered great advice. The workouts he created were personalised to my goals and fitted into my lifestyle so was easier to maintain!

Kris Paul

I’ve been working with Kieran for around 17 months now, using his Fundamentals plan and I couldn’t recommend him enough. He’s been a fantastic mentor, providing motivation, knowledge, regular check-ins and feedback that I genuinely look forward to. His high energy and positive attitude always give me a lift, and he’s always on hand to answer questions, whether fitness-related or just life in general.

L1F3 Performance isn’t just about coaching, it’s also a supportive community where everyone can share their thoughts, ideas and experiences. There are also occasional events, such as hill walks and small team challenges, which are a great way to stay motivated and enjoy the process together.

His combination of fitness knowledge and counselling studies means he really understands the importance of mental wellbeing, setting realistic goals and keeping people motivated. He’s helped me appreciate that consistency is key and that setting achievable targets keeps you moving forward without feeling like you’ve failed. Stay consistent, trust the process, and the results will come!

Johnny Young

I joined L1F3 Performance early into his journey, and I’m genuinely glad I did. Right from the start, the energy, support, and structure he brought made it easy to stay motivated and consistent. The weekly check-ins kept me on track, and the mid-week encouragement always showed up right when I needed a boost. Kieran is also the first person to ever offer to support me at a sporting event, thank you!

Training with L1F3 Performance doesn’t just make you stronger — it somehow also makes you question if pizza is really your best friend after all (still a tough call).

His smile makes me want to smile.

His clean eating makes me want to eat clean.

His muscles make me want to muscle

David Pugh

I have always struggled with my weight/food management and just being in the right frame of mind when trying to lose the weight and keep the weight off.

With my Job in the motor industry, it is time consuming but never the same as the last day, I always struggled with getting the time to eat food or even just eat the right food, I would eat rubbish just because it was convenient. And when I was off work I couldn't be bothered spending hours prepping food.

I have been working out in the gym for the last 3 years and this was never my issue, the issue was food and mental health in general.

I spoke with Kieran before he started up and I had mentioned I wanted to get myself into the best shape of my life, for me and also for my family. He has given me a food plan that works for my line of work and life style, I have a workout that I can get into the gym but not spend hours working out and with each week we have a review for my progress and it keeps me on track.

But I know he is always there for a chat or a call when I need a pick me up or support not to go off the band wagon.

Since Kieran took me under his wing, it has prompted me to be accountable for my actions in life and in health, even with only almost 3 months into my journey with him helping me change my health around I am already over 20pounds off in my weight, but more importantly I feel better for his help and support with my year end goal over losing over 100 pounds in weight.

With Kieran in my corner I know that I can get to my Goal for me and my family, this is my year where I change for the better.

Jordan Morier

Having known Kieran from a previous line of work and having seen his personal journey I was keen to get on board and have him coach me. I mainly struggled with the accountability and dieting although my training was usually strong. I met up with Kieran and had a chat about my goals and where I wanted to be. He explained everything to me and mapped out how my journey would look. I got on board on 6th January 2025 starting with an initial fat loss journey to prime my body ready for a reverse diet and muscle gaining phase. Kieran set me up with a nutrition plan, training plan and access to his app which had everything all in one place. As the weeks were progressing the lbs were flying off. Each week after a check in Kieran would send me across a personal video filled with detail and spoke about my progress, this didn’t just keep me accountable but also helped me stay positive even when I thought results were slowing. Absolutely a top man, knows his stuff and will coach you to the goals you have 

Mikey McKenna

I’d been swaying whether to join the L1F3 team, but it was the best decision I’ve made. Much clearer mindset set now and Kieran’s guidance is top-notch. I’ve gained strength, energy, and I’m now slightly less afraid of stairs! Highly recommend it to anyone looking to sort out their body and mind