Pat Sheehan Weight Loss Coach

01/09/2026

🍂 SUMMER IS OVER — NOW IS THE PERFECT TIME TO FOCUS ON YOU! 🍂

The holidays are coming to an end, the children are back at school and normal routines are returning. If you have been putting off losing weight, improving your health or getting back on track, now is your opportunity to make a fresh start.

Imagine how much healthier, fitter and more confident you could feel 12 weeks from now — just in time for Christmas! 🎄

My one-to-one 12-Week Weight Loss Programme is not a crash diet or a quick fix. It is about helping you make realistic, lasting changes that fit into your everyday life.

Your programme includes:

✅ A private 90-minute one-to-one induction
✅ Your complete Health & Fitness Guide
✅ Weekly private weigh-ins
✅ Weekly food diary check-ups
✅ Personalised nutritional advice
✅ Weekly motivation, support and accountability
✅ Exercise and fitness guidance suited to your ability

Whether you have a few pounds or several stone to lose, you will receive personal, one-to-one support throughout the full 12 weeks.

The complete 12-Week Programme is €195 and can be completed in person at Club Vitae Leisure Centre, Hotel Killarney, or online through the Pat Sheehan Weight Loss Coach app.

Don’t wait for another Monday, another month or another New Year. Start now, and give yourself the chance to look and feel your best this winter.

📞 To book your private appointment, contact Pat on 087 685 6930
🌐 www.patsheehanweightloss.com

HealthAndFitness FreshStart 12WeekChallenge PatSheehanWeightLoss

26/08/2026

This post is especially for anyone who started their 12-week programme with me over the last couple of months, but somewhere along the way life got in the way and you stopped filling in your food diary or weighing in.

Kids back to school. Holidays coming to an end. Routine coming back.

And now it's time to get back to you.
Don't write off your 12 week programme. You haven't failed and you don't need to start all over again.

Just pick up from the week you left off and keep going.

Start filling in your food diary again from this week, get yourself back into your normal routine and weigh in again from next week, not starting over, just start where you left off!

If you were on Week 4, start back on Week 4.
If you were on Week 7, start back on Week 7.

Wherever you stopped, that's where we start again - and we'll continue until you complete your full 12-week programme.

July and August can be difficult. Between holidays, days away, kids being off school, Weddings, BBQs, nights out and routines being all over the place, sometimes life simply gets in the way.

But that doesn't mean you give up.
With the kids going back to school and September approaching, regular mealtimes, work routines and a bit more structure are coming back into everyday life.

So forget about the weeks you missed. They're gone.

You don't have to be perfect. You just have to pick yourself up, get going again and stay consistent.

A pound here and a pound there soon adds up, and there's still loads of time to make a real difference to be feeling and looking great.
Food diary from this week.

Weigh in from next week,
Pick up where you left off,
Finish off your 12 weeks weigh ins,
Let's get back at it!

WEIGH INS:
Club Vitae Leisure Centre (Hotel Killarney V93 FX00)

Tuesday's 8:00am to 10:00am,
Tuesday's 5pm to 7pm,
Wednesday's 8:00am to 10:00am,

(On-line weigh ins Via The Weight Loss App). Wednesdays 6:00am to 10:00am Only

www.patsheehanweightloss.com

09/06/2026

Accountability Changes Behaviour

Most people already know what they should be doing.

They know they should stop when they’re full.
They know they should have a smaller portion.
They know they don’t need the extra chips or second helping.

The challenge isn’t knowledge.

The challenge is making those decisions consistently.

That’s where accountability comes in.

When people know they’re checking in every week, they start making different choices. They ask for a half portion. They ask for a takeaway box. They stop eating when they’re satisfied instead of when the plate is empty.

As you can see in the picture, I enjoyed a lovely meal, but before I started eating, I put the extra food that I knew I didn’t need into a takeaway box.

Why?

Because if it’s left on the plate, there’s a much better chance I’ll keep eating it simply because it tastes nice.

The food provider doesn’t decide how much you eat — you do.

The amazing thing is that these decisions get easier over time. What feels strange at first eventually becomes normal.

Weight loss isn’t about avoiding meals out or never having treats.

It’s about learning what is enough for you and having the accountability to practise that skill until it becomes second nature.

Small changes over time add up to one big change forever.

— Pat Sheehan Weight Loss

31/05/2026

14/04/2026

🏆 Pat Sheehan Weight Loss Coach – Operation Transformation Winners 🏆
Results: January to April 2026

A huge congratulations to everyone who completed the 12-week programme—fantastic commitment and results all around, with some incredible transformations.

🥇 1st Place – Hanna
An incredible achievement—2 stone 7.5 lbs lost in just 12 weeks, which is 14.60% of her starting body weight.

An outstanding result. Well done, Hanna! 🎁 Winner of a €200 Health Hamper from Sheahan’s Pharmacy, Killarney

🥈 2nd Place – Kieran
Another amazing transformation—2 stone 6.5 lbs lost, totalling 12.83% of starting body weight.

Brilliant consistency and effort. Well done, Kieran! 🎁 Winner of an €80 Voucher for Pat Sheehan Weight Loss Coach

🥉 3rd Prize Draw – Tracey
Draw for everyone who successfully completed the 12-week programme.
🎁 Winner of an €80 Voucher for Pat Sheehan Weight Loss Coach
Well done, Tracey!

⸻

It’s also great to see so many continuing on to Stage Two, building on their progress and working towards their long-term goals. That’s where the real change happens—consistency over time.

If you’re thinking about getting started, now is a great time.

📍 Club Vitae Leisure Centre – Hotel Killarney
📱 Or online using our weight loss app

🌐 www.patsheehanweightloss.com
📞 Call or text: 087 685 6930

⸻

👏 Well done to everyone involved—keep up the great work.

31/03/2026

April Testimonial
“I lost 2 stone — and more importantly, I’ve kept it off.”

I’m a dad of three young kids and had hit a real brick wall with my eating habits. I had tried a few different weight loss programmes before, but nothing ever stuck.

I started working with Pat June 2025, his 12-week programme has completely changed things for me.

It’s not a quick fix, but it works. The first few weeks were challenging, but sticking with it transformed how I eat and how I think about food.

The biggest difference for me was the accountability the weekly weigh-ins and 1-to-1 advice kept me on track and made it easier to stay consistent.

By the end of the programme, I had lost 2 stone and built habits I could actually maintain.

My wife also did the programme, which helped massively. We were able to support each other and build the same healthy habits at home.

I went on to do the six-month follow-on with monthly check-ins, which helped me stay on track after making all my progress in the 12-week programme and really cement those results long term. The longer I stuck with it, the more it became my normal way of living and I knew I wasn’t going back to old habits.

I hadn’t felt properly healthy in years, but after losing the weight and changing my habits, I feel like myself again and I’ve stayed that way.

Nearly 12 months on, I’m still maintaining my weight. My mindset has completely changed, and I’m in a much better healither place.

I can’t recommend Pat’s program highly enough.

— Michael

Image used for illustration purposes only.

17/03/2026

🥜 Slow Cooker High-Protein Peanut Chicken

Serves 4
Approx. 520–580 calories per serving (including rice)
Approx. 390–450 calories without rice

Ingredients
• 350g diced chicken breast
• 1 onion, chopped
• 3 garlic cloves, crushed
• 80g natural peanut butter
• 400g chopped tomatoes
• 1 tbsp cornflour
• 1 red chilli, chopped and deseeded
• 2 tbsp lime juice
• 2 tbsp light soy sauce
• 1 tbsp curry powder

Method

Add all ingredients to the slow cooker.
Mix well.
Cook on low for 5 hours.
Stir before serving.

Rice Portion (Stage 1)
• 100g cooked brown or basmati rice per person

Optional:
You can leave out the rice to reduce calories further.
If omitting rice, add extra vegetables or salad to maintain volume and fullness.
patsheehanweightloss.com

08/03/2026

04/03/2026

How Your Body Really Stores Fat (And Why It’s Not Your Fault)

Your stomach at rest is only about the size of your clenched fist.

It stretches when you eat, food gets broken down, nutrients are absorbed… and then something important happens.

Your body stores any extra energy as fat.

Not because you’re “bad.”
Not because you have no willpower.
But because your body is designed for survival.

Thousands of years ago, food wasn’t guaranteed. So your body developed a brilliant system:

👉 Store extra energy in case food becomes scarce.

The problem?

Food isn’t scarce anymore.

We eat regularly.
We snack.
We rarely give our body time to dip into stored fuel.

So instead of burning fat…
We keep topping up the tank.

That’s how weight gain creeps in — slowly, quietly, consistently.

The solution isn’t starving yourself.
It’s structure.
Portion control.
Spacing meals properly.
Moving your body.
Creating the right environment for fat burning.

That’s exactly what we focus on in our 12-Week Programme.

Ready to break out of storage mode?

📞 0876856930
🌐 patsheehanweightloss.com