Stephen O'Brien Coaching - Fitness, Wellness, Mindset

17/01/2026

The 80/20 Rule That Lasts.

Most men think transformation is about being perfect.

It's not.

It's about the 80/20 rule.

Get 80% right, and the 20% doesn't matter.

Eat clean 80% of the time? The other 20% is guilt-free.

Train hard 80% of the time? One missed workout won't kill you.

Sleep well 80% of the time? One bad night won't derail you.

This is how you build a lifestyle that lasts.

Not perfection. Progress.

Not restriction. Consistency.

Not willpower. Systems.

The men who transform aren't the ones who are perfect. They're the ones who stay in the game.

Stop waiting for perfect. Start building sustainable. 🔥

16/01/2026

How to Stay on Track When Life Gets Crazy.

You're busy. I get it. Work, kids, chaos.

But here's what separates the men who transform from the ones who quit:

They have a system, not more time.

The system is simple:

1. Win your mornings - 10 min workout, protein breakfast, set your day
2. Non-Negotiable 3 - 3 daily actions you don't skip: workout, protein, sleep
3. Smart meal prep - 2 hours Sunday = meals for the week
4. Time-saving workouts - 20-30 min, high intensity, done

You don't need to be perfect. You need to be consistent.

A busy life needs a system. Not motivation. Not willpower.

A system.

Ready to build yours?

Join my FREE 7-Day Health Kick Start Challenge.
Link in bio or comment below.

Let's go. 💪

15/01/2026

The Mindset Shift That Changes Everything.

Most men fail because they think in extremes.

"All or nothing."

One bad meal = the whole day is ruined. One missed workout = might as well quit.

That's not how lasting change works.

Real transformation is built on "Always Something."

One bad meal? Move on. Get the next meal right.

Missed a workout? Get a session done tomorrow.

Stressed and ate too much? Get back on track at the next meal.

This isn't about perfection. It's about identity.

Stop thinking "I'm trying to lose weight."

Start thinking "I'm the kind of man who takes care of himself."

Remember your journey isnt just for 12 weeks, its for life and having bad days is just part of life so we just keep moving forward.

That identity shift changes everything. 🔥

14/01/2026

👉 This one's for the lads + its FREE ✅

Sick of being tired? Not liking the person you see in the mirror?

Done with "starting over" every Monday?

Your 7-Day Health Kick Start is live. And it’s free.

For one week, you get:
✅ A simple daily plan that fits a busy life.
✅ Direct support from me (17 years coaching men).
✅ Solid backup from a sound group of lads on the same mission.

No gym-bro BS. No starvation diets.

Just real steps to get your energy back, lose the gut, and find your confidence.

Stop scrolling. Start your reset.

👉 Click here to join the FREE challenge & community now:

Helping busy men drop weight, rebuild confidence & energy. Real fitness, mindset & health that fits real life. No bu****it. Just support & results.

14/01/2026

The Hidden Key to Fat Loss.

You can eat perfect. You can train hard. But if your energy is in the gutter, you're fighting an uphill battle.

Low energy sabotages everything.

It kills your motivation. It wrecks your workouts. It makes you reach for junk food.

The hidden key?
Master these 4 pillars:

1. Sleep - 7-9 hours, non-negotiable
2. Blood sugar - Stable meals, protein at every one
3. Movement - Daily walks, not just gym sessions
4. Stress - Breath work, meditation, time with family

Fix these, and fat loss becomes effortless.

Your energy is the foundation. Everything else builds on that.

Ready to finally feel like yourself again?

Join my FREE 7-Day Health Kick Start Challenge.
Link in bio or comment below.

Let's rebuild your energy. 🔥

13/01/2026

Ready to finally get the results you’ve been promising yourself ?

Comment below or DM 💬

With over 16 years experience & after working with 1000’s of people world wide I’m opening up a handful of personal training spots this week to help you not only lose weight & transform your health but teach you how you can maintain your results long term.

Train 1-1 with me and get:
✅ Personalised training sessions tailored to YOU
✅ Access to meal plans, recipe books, and my private masterclasses
✅ Ongoing education, support, and motivation
✅ Entry into my exclusive community group — surround yourself with people leveling up!

Want to train with a friend ?
Grab a Buddy and smash your goals together — double the fun, double the gains, half the excuses.

Spots are extremely limited — so if you’re serious about change, don’t sit on this!

Book your free consultation today & lets see how we can make this work for you!!

Comment below or DM 💬

I look forward to hearing from you.

Stephen

13/01/2026

30 Minutes is Enough.

"I don't have time to work out."

I hear this every day. And I get it. You're busy. You've got kids, work, life.

But here's the truth: You don't need 2 hours in the gym.

You need 30 minutes of focused, high-intensity strength training.

That's it.

Pick 3 compound movements. Push, pull, legs. Do them with intensity. Get out.

Your body doesn't care about time. It cares about effort.

A 30-minute workout beats a 2-hour slog every single time.

The excuse is gone.

Now you just have to show up. 💪

Let me know in the comments, how long do you spend in the gym ?

12/01/2026

The #1 Rule That Changed Everything.

I've coached over 1000 people.
The ones who succeed all follow the same rule.

It's not about willpower. It's not about perfection.

Its just about sticking to a few things daily & nutrition is No1.

Fat loss is 80% nutrition. And nutrition is 80% protein.

2g per kg of body weight. That's it.

Eat enough protein, stay in a calorie deficit, and your body has no choice but to change.

No extreme restrictions. No crazy diets. Just consistency.

Ready to finally understand the ONE thing that actually works?

Join my FREE 7-Day Health Kick Start Challenge for Men & get the exact steps needed to help you transform.

Click the link in my bio or comment below to join.

Let's go. 💪

11/01/2026

Your "Why" is everything.

At 21 I was at complete rock bottom & struggled to see any other way out.

Not because I was weak.
But because I didn't have a reason strong enough to keep going.

Then fitness became my anchor. My reason. My proof that I could change as it gave me that glimmer of hope and feeling alive again.

Now at 43, my "Why" is different. It's my kids, my parter.
It's being the man they can be proud of.
It's showing them that age is just a number.
Another reason why I push myself in Jiu Jitsu.

What's YOUR why?

Not the surface-level goal. The real reason. The one that makes you get up when things are hard.

Define it. Write it down. Live it.

That's where transformation starts. 🔥

11/01/2026

Lads Join Here for FREE 👉 https://www.skool.com/true-transformation-coaching-8938

07/01/2026

Rock bottom at 21. Nearly didn’t make it.

I was the lad who’d lost all hope.
Couldn’t look in the mirror.
Felt ashamed of who I was.

The gym saved me though, but it wasn’t just the weights.
It gave me a whole new outlook on life.
It allowed me to find myself again & i know it can do the same for you.

If you’re reading this and you’re stuck, you’re not broken. You’re not weak.
You’re just tired of fighting alone.

I built True Transformation Coaching for men like us.
Real dads.
Real struggles.
Real change.
For real people like you.

Want to join our community ?
Drop me a message.
Let’s talk. 💬

06/01/2026

Sweaty, tired, but not giving up today.

Most lads think you need hours to see progress. Truth is even 20-30 minutes, a few days a week, and the right mindset will get you further than any fancy gym plan.

If anxiety or guilt is holding you back, try this: set a timer for 10 minutes tonight. Move. Breathe. That’s it. No overthinking.

Ready to feel like yourself again?
Drop a 👍 below and ill send you my 7 day health kick start guide to get you going.