Pat Sheehan Weight Loss Coach

24/11/2025

Completed the Di**le Way today — 7 stages in total! September to November.

What an incredible route. Honestly, even if you’re not big into hiking, this one is very doable. There’s really only one proper “hiking” day, and that’s the day of Mt Brandon, but even that isn’t tough to be fair, as the trail brings you around the peak rather up and over it. The rest is mostly flat, tarmac, beaches and gentle paths, (including the longest beach in Ireland 11km) Nothing too strenuous, just a basic level of fitness, the same as someone who walks regularly for exercise.

The views are absolutely stunning from start to finish. Every stage has something different, coastline, mountains, beaches, villages, it’s genuinely unreal. One of the best things is how easy it is to manage with the Kerry Link bus, which makes the whole route very accessible.

It is easier than the Kerry Way. The Kerry Way has a few more climbs, whereas the Di**le Way is perfect for anyone who wants a scenic challenge without the strain.

I did it over separate days, but you could easily break it into three Bank Holiday weekends, three stages at a time or do it all in one go over eight / nine days and enjoy every bit of it without rushing.

We’re unbelievably lucky to have trails like this right on our doorstep. No need to travel abroad when world-class walking routes are literally here at home.

And to finish it all off today, I also hit over 1,000 km hiked in 2025. A lovely way to wrap up the Di**le Way and the year’s adventures.

I genuinely couldn’t recommend it enough, a fantastic, non-strenuous, rewarding trail that shows off the very best of Kerry.

07/11/2025

🎄 6 Weeks to Christmas – 6 Weeks After! 🎄

There are 6 weeks to Christmas — the perfect time to feel great, get back into a routine, and roll into the New Year with healthy habits that actually last.

And right now, I’m offering 20% OFF 12-Week Weight Loss Programme for the month of November — available online or in-person!

💪 Feel fitter, lighter & more confident before Christmas

🎅 Enjoy the holidays guilt-free — without losing your structure

✨ Keep going strong straight into January

No crash diets. No extremes.
Just a clear, proven plan that fits into real life.

If you want to feel good in your clothes, boost your energy, and start 2026 feeling in control — this is your moment.

🔥 20% OFF for November – spaces are limited!

📩 Message today to join online or in-person, or contact: 📞 087 685 6930 | 🌐
patsheehanweightloss.com

26/10/2025

Sugar 👀 – What’s Really in Your Drink

👉 1 teaspoon of sugar = 4 grams
So a drink with 16 grams of sugar has 4 teaspoons – and that adds up fast!

Here’s what’s hiding in some popular drinks:

🥤 Coca-Cola (500 ml) – 53 g sugar = 13 teaspoons
⚡ Lucozade Energy (500 ml) – 62 g = 15½ teaspoons
🍊 Orange Juice (250 ml) – 22 g = 5½ teaspoons
🥤 7 Up / Sprite (500 ml) – 46 g = 11½ teaspoons
☕ Flavoured Latte / Iced Coffee – 30–40 g = 7–10 teaspoons
🍓 “Healthy” Smoothie (250 ml) – 25–35 g = 6–9 teaspoons

Even drinks that look healthy can contain as much sugar as a fizzy drink.
Anything ending in “-ose” (like fructose, lactose) or any kind of syrup is just another form of sugar.

💡 Tip:
Diet or Zero drinks usually have no sugar or calories, but they’re not nutritious either.
They use artificial sweeteners, so still best kept in moderation.



💬 Better Choices:
If you’re trying to cut back on sugar, start small — switch one sugary drink a day for:
✅ Water with lemon or lime
✅ Sparkling water with fruit slices
✅ Unsweetened tea or coffee
✅ Diluted no-added-sugar squash

Every small change adds up — it’s not about being perfect, it’s about making better choices, one step at a time.

"Small changes over time add up to one big change forever."
- Pat Sheehan

patsheehanweightloss.com
0876856930

01/10/2025

⭐ Struggling to Get Veg into the Kids? ⭐

Dinner time doesn’t have to be a battle. Here’s a simple trick I use at home that works every single time 👇

🍽️ Put 5 foods on a tray — 2 “safe foods” (like pasta + Bolognese) and 3 vegetables.
👩‍👧 Parent picks first (the 2 safe foods).
👧 Child then picks 2 of the remaining 3 — so they have to include veg, but they still get to choose.
❌ 1 food is always left behind, so they don’t feel forced — they feel in control.

✅ Result: They eat their pasta and their veg — without the arguments.
✅ Kids feel proud because it was their choice.
✅ You get more veg into them, stress-free.

📸 These photos are straight from my own dinner table – colourful, everyday food that my kids actually ate and enjoyed.

👏 I first tried this during the summer, and it worked straight away. At first, I thought it was just the novelty — but I kept it up through the summer and now into the winter, and it still works every single time. In fact, it’s gone even further: these days I don’t even pick the first two “safe foods.” The kids often choose all four themselves — and sometimes even end up tasting a bit of everything, including the food that was meant to be left behind!

🙌 Another tip: it also helps to involve the kids in the whole routine. Let them prepare the food with you, help dish out the food, set the table. When they feel part of the preparation, they’re even more excited to sit down and choose from the dish in front of them.

🌱 The real win? By letting them choose from a young age, you’re helping them build a healthy habit for life. Eating veg becomes something they decided to do, not something they were forced into.

Getting kids to eat veg doesn’t have to be a fight… 👉 Why not give it a go in your house?

📌 Small changes over time add up to one big change forever. — Pat Sheehan

🌐 patsheehanweightloss.com
📞 Contact Pat: 087 6856930

27/09/2025

🎉 OCTOBER SPECIAL – 20% OFF! 🎉

12-WEEK WEIGHT LOSS PROGRAM (Be in the best shape for the Holliday season)

👉 Enjoy normal, everyday food – for all the family

✨ Why Join:
✅ More energy & better sleep
✅ Feel less bloated
✅ Clothes fitting better
✅ Greater confidence
✅ Feel fantastic inside and out

❤️ Health Benefits:
✅ Less pressure on your joints – knees, hips & back that feel lighter
✅ Reduced strain on your heart & cardiovascular system
✅ Improved fitness & stamina
✅ A long-term boost to your overall health

📦Program
✅ Initial 1.5-hour private consultation – personalised & tailored to you
✅ Detailed booklet with food choices, menu ideas & tips
✅ Motivation & accountability every week
✅ Private one-to-one weekly weigh-ins
✅ Enjoy normal, everyday food while losing weight – no drastic changes you can’t stick to
✅ Easy-to-follow guidance on how your body uses food
✅ Professional support at Pat’s Killarney office (or online via app)
✅ Real results – not a fad diet

⸻

👉 places limited!
📞 Call/Text Pat on 087 685 6930
🌐 patsheehanweightloss.com

23/09/2025

15/09/2025

A simple but effective change you can make to your nutrition plan is switching the type of bread you use day to day.

The below picture gives a few examples of low calorie options available now which can have a big impact to your overall calorie balance over the course of a few weeks.

www.patsheehanweightloss.com

13/09/2025

Indian Vegetable Curry:

Preheat the oven to 190°C/170°C. Peel the potatoes and carrot and cut into 1 cm dice. Break the cauliflower and broccoli into small florets. Spread the potatoes, carrots, cauliflower and broccoli in a single layer on a baking tray. Bake in the preheated oven for 15-20 minutes, until soft. Meanwhile, peel halve and slice the onion. Cut the green beans in half. Peel and crush the garlic. Peel and grate the ginger. Put all the spices in a small bowl. Heat the spray oil in a saucepan set over
a medium heat. Add the onion and green beans and saute for 1 0 minutes. Add the garlic and ginger and cook for 1 minute. Stir in the spices and cook for 1 minute. Add the tomato passata and desiccated coconut. Simmer for 15 minutes. Add all the baked vegetables along with the peas and the cashew nuts. Bring to the boil, then reduce the heat and simmer for 5 minutes. Stir in the creme fraîche and sugar and heat for a further 2 minutes.

Ingredients:
2 medium potatoes
1 medium carrot
1⁄4 head of cauliflower 1⁄4 head of broccoli
1 medium onion
1 00g green beans 5 cloves of garlic
25 grms fresh ginger
1 tsp chili power
1⁄2 tsp garam masala
1⁄2 tsp ground coriander 1⁄2 tsp ground cumin
1⁄2 tsp ground cinnamon
1⁄4 tea spoon ground turmeric
Spray Oil
400ml tomato passata
2 tbsp desiccated coconut
1 00g frozen peas 50g cashew nuts
2 tbsp low-fat creme fraiche

11/09/2025

🥥🍛 Healthy Slow Cooker Coconut Chicken Curry 🍛🥥

Looking for a healthy, hearty family meal? This Slow Cooker Coconut Chicken Curry is packed with lean protein, healthy fats, and fresh flavours — all while being super simple to make!

✅ High in protein
✅ Wholesome ingredients
✅ Comfort food made healthy
✅ Just 5 hours in the slow cooker

Perfect for busy days when you want something nourishing without the fuss. Serves 6 — ideal for meal prep or family dinners.

Ingredients:
• 1 onion
• 100g peanut butter (healthy version)
• Zest & juice of 1 lime
• ½ tbsp chili flakes
• 3 garlic cloves, pressed
• 1 tbsp turmeric
• 15g cornflour
• 1 chicken stock cube/pot
• 400ml light coconut milk
• 6 chicken fillets

Method:
1️⃣ Add all ingredients into the slow cooker.
2️⃣ Stir well so everything is combined.
3️⃣ Set to low and cook for 5 hours.

Serve with rice or wholegrains and enjoy! 🌿🍛

06/09/2025

78km down, 23km to go! 🏃‍♂️💪
I’m on the home straight now, the long road home, Kenmare - Killarney left to go and every step is for a brilliant cause. https://www.idonate.ie/fundraiser/Pat101km

Like anything in life, you can’t give up. Whether or not If you feel like it, you have to keep going. No matter how small the progress feels, it’s still progress. Baby steps, every step forward is a step in the right direction. That is what drives me on towards the finish line—today at some stage!

The support I’ve had so far has been incredible, and it really keeps me going in these tough conditions. 🙌 If anyone else would like to get behind this fundraiser, your support would mean the world. Every message, share, and donation keeps the motivation high and pushes me closer to that finish line for a great cause. ❤️

https://www.idonate.ie/fundraiser/Pat101km