Pat Sheehan Weight Loss Coach

10/03/2026

☀️ Summer Is Coming

Start in March – Feel the Difference by June
12 Weeks Can Change Everything

Summer is on the way. If you start now, you could be lighter, fitter and more confident by June.

12 Week Weight Loss Programme includes:

✔ 90-minute one-to-one induction session
✔ Weekly weigh-ins and motivation
✔ Simple meal plans and healthy recipes
✔ Personal guidance and accountability
✔ Practical nutrition and fitness advice

This is not a fad diet — it’s a structured programme designed to help you lose weight and keep it off.

📍 Club Vitae Leisure Centre – Hotel Killarney or on line using our weight loss app

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

📩 Or send a message here to book your place.

Pat Sheehan
Weight Loss Coach

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

01/03/2026

March Testimonial
Down Over 2 Stone — Busy Mum of Three and Keeping It Off 🔥

As a busy mum of three — including a baby just over one — life is full-on. Between school runs, feeds, teething, doctor appointments and the usual chaos of family life, I honestly didn’t think I’d be able to focus on myself. But I knew I needed to make a change.

I’ve now lost two stone with Pat’s programme, and I feel like a completely different person — not just physically, but mentally too.

One of the biggest things for me was learning balance. I’ve had family holidays, weekends away, birthdays and all the normal day-to-day events throughout this process. I didn’t have to hide away or feel like I was “on a diet.” I learned how to manage real life while still making progress.

Stage One helped me understand what to eat, when to eat, portion sizes, and how to build better habits. It wasn’t restrictive — it was structured. That made it realistic and manageable, even with a baby.

Stage Two helped me stay consistent when progress naturally slowed down. The accountability and weekly motivation made all the difference. Pat kept me focused and reminded me that slow and steady is what makes it last.

Now in the maintenance stage, the monthly weigh-ins keep me grounded and make sure the weight doesn’t creep back on. It’s not just about losing weight — it’s about keeping it off long term.

I feel healthier, more confident, and have so much more energy for my kids. I feel comfortable in myself again.

I couldn’t recommend Pat’s programme enough. The guidance, support and accountability truly make the difference.

— Amanda Quilligan

⸻

If you’re ready to start your own journey:

✔️ Structured 12-week programme
✔️ Built around real life
✔️ Weekly accountability and support
✔️ Proven system focused on long-term results

📞 Contact Pat: 087 685 6930
🌐 www.patsheehanweightloss.com
📍 Killarney & Online Programmes Available

Start now. Stay consistent. Change your life.

Image used for illustration purposes only.

24/02/2026

🥥 Slow Cooker Coconut Chicken Curry

Serves 6
Approx. 550–580 calories per serving (including rice)
Approx. 420–450 calories without rice

Ingredients
• 6 chicken fillets, diced
• 1 onion, finely chopped
• 3 garlic cloves, crushed
• 300ml light coconut milk
• 70g natural peanut butter
• 1 chicken stock cube (dissolved in a little boiling water)
• 1 tbsp turmeric
• ½ tbsp chilli flakes
• Zest and juice of 1 lime
• 15g cornflour
• Optional: 2 large handfuls fresh spinach

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 rice per person (approx. 130 calories)

Optional:
You can leave out the rice if you prefer a lower-calorie meal.
If doing so, increase vegetables to keep the meal filling. patsheehanweightloss.com

22/02/2026

The Scale Doesn’t Lie.
But It Doesn’t Shout Either.

Weight gain is quiet.

A small tilt…
Repeated daily…
For weeks, months and even years.

An extra snack.
Slightly bigger portions.
Less movement.

Nothing dramatic.
Just consistent.

And that’s all it takes.

The good news?

That’s all it takes to reverse it too.

Small changes.
Better structure.
Consistent habits.

Tip the scale the right way.

Join our 12-Week Programme for the motivation, accountability, help and advice you need to understand how to get the balance right.

Contact Pat on 087 685 6930
patsheehanweightloss.com

08/02/2026

Weight-loss medication is helping many people right now — and for some, it has been genuinely life-changing.

As the weight comes down, you often feel fitter, healthier and more confident — and that’s a huge achievement.

What medication doesn’t do is teach you how to eat properly, how to structure meals, how to manage weekends and social occasions, or how to maintain weight loss once the medication stops.

This is where accountability matters.

When you’ve invested time, money and effort into improving your health, the last thing you want is to drift back into old habits, old routines or an unhealthy way of living. Ongoing support helps ensure your mindset changes along the way — so your new lifestyle becomes solid, sustainable and part of everyday life into the future.

At Pat Sheehan Weight Loss Coach, I support people both while they’re on medication and after they come off it, helping them learn how to eat in a practical, normal and enjoyable way — so they protect the progress they’ve worked so hard to achieve and don’t undo it.

🌐 www.patsheehanweightloss.com
📞 087 685 6930

Looking forward, not back.

📍 Looking out across Tralee Bay towards Fenit, Co. Kerry.

01/02/2026

February Testimonial
Always great to receive such lovely feedback from clients❤️

I’ve always enjoyed exercising — walking, going to classes, staying active — but as the saying goes, you can’t out-exercise a bad diet. When I started finding both my walks and classes harder, I realised it was because I was carrying too much extra weight.

Having worked with Pat before and knowing the results he helps people achieve, I decided to reach out. From the moment I got in touch, there was no judgement — just a warm welcome and genuine support.

Pat didn’t just hand me a meal plan; he helped me shift my mindset. I moved away from the all-or-nothing thinking and the late-night binge cycles where I’d justify overeating because I’d “earned it” after a class or a 5k walk. His weekly check-ins and honest feedback kept me focused and accountable.

The weight came off gradually, and before long my walks and workouts became easier again. At one stage, I’d slowly gone up clothes sizes, which was tough — so being back in my original size now feels amazing. I’m at my ideal weight, something I honestly wasn’t sure was possible, and I have more energy, I’m sleeping better, and I feel far more confident in myself.

I’ve worked with Pat both through in-office weigh-ins and using the online app, and both suited me at different times. Having that flexibility made it easy to fit the programme around my lifestyle, while still getting the same weekly support, check-ins, and accountability.

What I love most about Pat’s approach is that you don’t have to cut everything out — life’s too short. As Pat says, “Have what you like… just less of it.” It really comes down to moderation.

Losing weight in your late 40s isn’t easy, but with the right guidance, it’s absolutely achievable — and I genuinely feel incredible again. — feeling thankful with Pat Sheehan in Millstreet.
Martha 📸 Image used for illustration purposes only

28/01/2026

Breakfast doesn’t need to be fancy — it just needs to be done ☀️

One of the biggest reasons people skip breakfast is time.

Busy mornings, rushing out the door, kids, work — I get it.

But here’s the thing 👉 even a quick breakfast is better than none.

If you’re under pressure:

🥣 a bowl of cereal (30/40g)

🥛 milk

📏 the right portion size

Quick. Simple. Out the door.

After a night of fasting, your body needs fuel.

Breakfast:

✔️ kick-starts your metabolism

✔️ helps control hunger later

✔️ helps you make better food choices during the day

If you have time, options like a cheese omelette or smashed peas on toast are ideal — but perfection isn’t the goal.

Consistency is.

This is exactly how we approach weight loss in my programme:

➡️ real food

➡️ realistic routines

➡️ no all-or-nothing thinking

Start small. Start simple. Start right.

📍 Website: www.patsheehanweightloss.com

📞 Contact: 0876856930

20/01/2026

Feel like a treat🍕Simple, quick, and easy to make — perfect for a busy day.

Calories: 254 calories per pizza
(Recipe makes 2 pizzas)

👉 Save this post and try it this week.

14/01/2026

January Testimonial
A recent client shared this with me, and I think it sums up what this programme is really about.

I’m a mother of three and work full time, so I needed a weight-loss plan that was simple and practical. My husband and I decided to try Pat Sheehan’s programme, and it completely surprised me — it’s easy to follow, fits into a busy life, and actually works.

I reached my target weight, my mindset around food has changed, and my energy levels are higher than ever. Eight months on, this way of eating is our new normal, and we’ve both maintained our target weight with real freedom.

I can’t recommend Pat enough — trust him, he really knows what he’s doing.

Testimonials like this mean a lot to me, because they reflect exactly how I aim to work — practical, sustainable, and realistic for real life.

If this sounds like something you’d like help with, feel free to message me.

09/01/2026

You can now complete our 12-Week Weight Loss Programme fully online — from anywhere in the world.

No travel.
No pressure.
Just proper support and accountability, week by week.

Your food diary and progress are analysed personally every week, whether you’re based in Ireland or living abroad.

📱 Online or 🏢 in-office — the choice is yours.
Same programme.
Same support.
Same results.

✔ Weekly one-to-one support
✔ Personal feedback every week
✔ Full 12-week plan inside the app
✔ Accountability that helps you stay consistent
✔ Weekly motivation built in

You don’t need to change everything at once.
You just need a starting point.

If you’ve been thinking,
“I know what to do… I just need help sticking to it” — this is for you.

📩 Send me a message to get started.

www.patsheehanweightloss.com