James O'Shea Fitness

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James O'Shea Fitness

Personal Trainer, Group fitness and Sports Massage Therapist. The assessment, treatment and management of soft tissue Injuries, pain and dysfunction.

All from the comfort of your own home.

26/07/2025

If I gave you your dream physique, chances are in a years time you’d no longer have that anymore. #

Just like Bossman Mickey, you haven’t learnt the behaviours in order to sustain and you revert back to old habits.

Stop looking for the easy option, it takes time, dedication, discipline and knowledge.

Something special happens along the way though, you reset old baselines, you forge a new identity.

One that is worlds apart from the old, soft and weaker one.

A new identity that means you have all the tools, habits and behaviours to maintain the physique you’ve built.

24/07/2025

You’re not lazy. You’re just stuck in a mental loop that’s wrecking your momentum.

In the 80s, as part of an experiment a man was subjected to one phrase on repeat: “You’re too late.”
Within days, his body shut down. He stopped eating. His mind accepted failure and his body followed.

You’ve got your own version on repeat :
“I should be further.”
“I’m behind.”
“I need to catch up.”

Same mental trap. Just self-inflicted.

Most men don’t burn out from doing too much.
They burn out from constantly feeling like they’re not doing enough.
Like they’re losing a race they never signed up for.

Anxiety doesn’t drive results. It drives exhaustion.
Even your rest isn’t restful, because that voice never shuts up.

If you don’t break the cycle, it breaks you.

🧠 This ends when you end it.
🎯 With structure, with focus, with someone to call you on your BS and get you moving again.

This is what I do with my clients.
We build the systems.
We close the loop.
And you finally show up like the man you know you could be.

22/07/2025

One thing that I’m big on with my clients, is the language they use and the way that they speak to themselves

All too often I hear the word ‘hopefully’ banded around, like it’s in the power of the universe, as to whether something will get done or not.

Discipline equals freedom.
(Jocko knows what’s up)

In short: do what’s hard now, earn what’s easy later.

We often cant can control what happens to us but we can control how we feel and react to it.

It all starts with that self talk and self belief.

21/07/2025

The Holiday Protocol

Something in which I teach my clients

I’m not one to tell you that you can eat whatever you want in your fat loss phase.

You can have SOME of what you want but ultimately you have to make some sacrifices

But, when It comes to holidays, special occasions you can losen off and not lose progress

Does that mean you eat like a total ar****le, no?

Here’s what I recommend to enjoy your time away, maintain the progress and have a good time while you’re away

20/07/2025

From Treading Water to Photoshoot-Ready
 Char was training hard but stuck in the same spot,until she learned how to train smarter and got the accountability she needed.

11.2 kg of fat lost, shredded for a photoshoot she never thought she’d do.

Proof that with the right approach, even a busy NHS schedule can’t hold you back.

17/07/2025

The devil really is in the detail

You’re looking for the next plan.
When you should be looking to put another rep on that lift

You’re like a monk Mon-Thurs and blowing it on the weekends.
When you should be creating a diet you can stick to week round

You’re all of a sudden going to take up running, only to last two weeks.
When you should be consistently hitting a step goal

You’re going to hit 6 sessions this week, when we both know you’ll hit the snooze alarm 4 of those time.
When really you should aim for 3-4 well structured sessions

You go sprinting forwards, only for it to come crashing down.

When in reality all you need to do is stick with less but more consistently.

16/07/2025

You’ve been drifting.

Not because you’re lazy.
Not because you’re weak.

But because life got comfortable, and comfort is a killer.
Work, relationship, a couple of social pints… and before you know it, you’re just existing.

No structure. No intensity.
Physique slipping. Energy flat.
And worst of all. Your edge is gone.

The fire you used to have?
It’s not dead. It’s dormant.
But here’s the truth…

The path of least resistance is also the path of least reward.

Read that again.

You’ve fallen into the default settings, doing just enough to get by.
And deep down, you know that’s not you.

You were built for more.
For challenge. For discipline. For standards.

You didn’t train all those years to end up average.

You didn’t build your career just to resent your reflection.

And you sure as hell didn’t grind through life to become a soft, lethargic bloke who’s lost his presence.

This is the wake-up call.

You can keep cruising…
Or you can reignite the habits, structure, and mindset that made you dangerous.

I’ll show you how.
But first, you’ve got to stop the bu****it with yourself.

Drop me a message with the word “READY” and I’ll show you the first step.

14/07/2025

Great to catch up with , and family while they’re in town in Dubai.

Client who became a friend, Roland in an all round great guy who’s been with me for over three years now.

It’s never wasted on me that I have built a business in which I’m surrounded with clients I will happily chat to for hours and go for a drink with.

10/07/2025

From “The Large Guy” to Photoshoot King

He was known as the “large guy” by his friends, stuck without a plan or clear direction.

But he decided to rewrite his story.

With a coaching plan built around his life, not the other way around, he crushed milestones through the busiest, most stressful years of his career.

Promotions, international travel multiple times a month for work, holidays, and family time all included.

A photoshoot was never part of the initial plan, but he saw his potential and trusted the coaching.

Everything I asked of him he did without hesitation, a true operator!

Now, he’s leaner, stronger, and more resilient than ever. His transformation isn’t just physical, it’s a new mindset and lifestyle that lasts.

If you’re ready to take things to a new level and learn how to sustain it, let’s talk.

DM the word “Transformation”
I’ll ask you a few questions to see if you’re a good fit and then get you the details.

07/07/2025

From 'Skinny Fat' to Confident Boss. The 8 week shift...

"A" thought his busy life and sessions with a previous PT meant no results.

Now? He's hit his lowest weight ever, broke through his plateau, feels energised and leads with confidence.

ALL while managing his own business and family life.

Proof that the right plan + accountability changes everything.

06/07/2025

Struggling to stay consistent with your training and nutrition?
Read on 👇

A few spaces have opened up in my coaching programme, if you’re tired of starting strong and falling off again, this is for you

It’s built for men who:
👉 Are self confessed ‘all or nothing’
👉 Blame work and social life for falling off, but the real issue is lack of structure and standards
👉 Want to be in shape but also enjoy a few beers and a burger
👉 Know their nutrition is guesswork at best
👉 Have no structured plan and just wing it most weeks

You’ll go from:
❌ Repeating the same “start again Monday” cycle
❌ Feeling sluggish, unfit, and frustrated
❌ Not liking what you see in the mirror
❌ Thinking “I’ve tried everything and nothing works”

To:
✅ Confident in your body, with the actions to back it up
✅ Strong, lean and performing inside and outside the gym
✅ Proud of how you look and lead yourself
✅ Crystal clear on how to sustain the results

This is a system I’ve created that helped me with all of the above. As a Former Royal Marine I struggled when I realised I’d let my own standards slip and wasn’t performing to my full potential.

Now I help other men to implement. Without B.S, without overwhelm, without another restart.

If you’re done winging it and ready to level up,
Drop me a DM saying “INFO”
I’ll reply to see if you’re a good fit.

James 👊🏼

28/10/2024

Happy 360th Birthday Royal Marines

The greatest boys club on earth, entry is earned not given and once in you are part of a brotherhood who share an unbreakable bond

The Royal Marines trace their roots back to the formation of the “Duke of York and Albany’s Maritime Regiment of Foot” on 28th October 1664

TTK 🍷

Address

Ruislip

Website

http://www.jamesosheafitness.co.uk/

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Personal Trainer, Group fitness and Sports Massage Therapist - the assessment, treatment and management of soft tissue Injuries, pain and dysfunction. Mobile Services