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Luke o Mahony fitness

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Luke o Mahony fitness

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Online Coach & Educator aiming to make as many people as I can healthier, happier, fitter & stronger through evidence-based & practically applicable information

18/03/2026

You’ve just started your weight/fat loss journey

Energy is up,
Your ticking all the boxes,
You feel it, it might even be reflected on the scale, sometimes that doesn’t even play ball.

But you’ve yet to see any change in pictures/ how you look? That leaves you deflated, it’s not working, something must be up, maybe your metabolism broken and you defied science.

This is a weekly conversation in check ins.
It will be more likely if you are A) newer to exercise (especially weight training) and dietary changes
And
B) if you have more body fat to lose.

But it’s for good reason, have a read ⬆️ as to why, and keep putting one foot forward because if you stop, chances are the best progress your thinking is missing, is just around the corner.

02/03/2026

Your making life harder on yourself.

it’s a good idea to keep a repitive structure, approach when your calories change,

But a very common mistake I see that ends up making the application of moving into a calorie deficit, (especially if it’s too a larger extent) is people taking the same foods
And just drastically decreasing portions.

This will increase the likelihood of appetite/hunger issues, those late night cravings etc.

Keep the same approach but you should also look at gradually rotating food sources to make the deficit, less noticeable.

You can make 2,000 calories feel like 2,500
Or 1,500 depending how you set yourself up.

Have a read off some example above ⬆️.

01/03/2026

Nothing puts a nail in the coffin of your youth, like getting a pair of crocs for Valentine’s Day.

January was 7 months long, February was gone in the blink of an eye (but with equally s**t weather).

- back to some all time strength in lifts 🏋️
- running also back feeling good 🏃‍♂️
- some nice hotel stays with my favorite people
- the main man turned 15 with the yearly awkward brownie tower pic 😂
- lots of time at matches 🏉
- started a small tidy up after building food up for a good few months
- stayed out past my bedtime a few nights
- Gave an enjoyable & interactive Seminar on health, habits , performance & Fat loss with another big one booked in to a Limerick Gym coming soon.
- A lot of client wins, from mentorship calls, performance, half marathon & running PB’s, fat Loss & more. Not all clients are “smashing it” some are struggling so don’t be fooled, we’re working on that too.
- Finally, a big one, got back on the road after being off it for a whole year post surgery. Simple, but it meant a lot (also makes me so grateful for my lovely wife doing all the driving for the last year 😅).

12/02/2026

Access to information has never been higher.
But behaviour change has never been harder.

The fitness industry is producing more content…
but not creating lasting better outcomes.

People spending more disposable income than ever on their health… The next best supplement. A new coach. PT sessions. Classes.

Yet we STILL have huge pressure on the healthcare system, rising metabolic disease, short-term progress, and high relapse rates.
Carousel coaching chasing quick before-and-afters.

And I’m not talking about the small fitness-industry filter bubble you CHOOSE to see on your timeline.
Zoom out. Look at the full page… the full chapter of the book. The bigger picture shows more confusion than clarity.

Movement can go back & forth. Momentum should only move forward.

That’s why I love getting the opportunity to speak in gyms, work with members, deliver seminars, and coach other coaches. It’s easy in this industry to convince yourself you’re making a difference with a 15-second reel showing your four favourite bicep exercises or debating supermarket shelves.

Last night wasn’t just about giving information.

It was about teaching people how to think, what better questions to ask, helping them identify their own bottlenecks, writing them down, and using motivational interviewing around their goals — so they don’t just get there… they stay there and go beyond it.

As always, thank you to for the opportunity.

The conversations are what make it.
• A mother worried if her daughter is eating enough for her health & multiples sports. • A young guy wondering if his pre-bed meal is affecting his sleep. • A woman chasing performance but struggling with carb loading
• A highly active young female eating plant-based questioning amino acid quality & protein intake.

This is what I love.
Helping everyday people with a wide range of goals. And honestly, they’re the best teachers. They push me to keep learning, to be able to answer confidently.

Onto the next one.

If you’re a gym/ business interested in corporate wellness, private seminars, or talks, send me a DM for a quote — or check out previous presentations/events on the IH website (long overdue an update).

01/02/2026

Hot out the gate with a month that felt like a year.
Fitness, food, business, education, good company 🙌
Start as you mean to go on 🤝.

14/01/2026

- A new outlook on life ✅
- Has her spark back (too the point others noticed) ✅
- Has confidence back no longer avoiding social occasions and wearing what she wants feeling comfortable ✅
- Learned something every week to help her go forward ✅
- Removed food guilt & enjoyed social occasions throughout the dieting process ✅

And most importantly, is kinder, more compassionate in the way she views and talks about herself with more belief in her ability going forward.

Not much more I can add to this already incredible feedback, I think it’s safe to call that a good outcome of the coaching process.

In her own words ⬇️

“I started with Luke for 12 weeks and I ended up staying on with him because the results that I had gotten after 12 weeks were just amazing , his guidance throughout was so helpful and he educated me on how I can still enjoy my food without it being its stereotypical chicken and rice.

The nutrition coaching Luke gave me suited me down to the ground they were easy to make and didn’t take to long to prepare.

I have achieved more than what I was hoping for I couldn’t recommend him enough.”

———————————————————-

Coaching slots are currently full with a waiting list in place, next openings will be the end of the month/february, if you want in ⬇️

Email 📧: LukeIHCoaching@gmail.com
Visit 🛜: www.IHcoaching.ie
Or chat on WhatsApp link in my bio 📲.

29/12/2025

You’d be looking forward to a bit of routine,
but also need the time without any.

A month that felt like a year, in the best way possible.

21/12/2025

13.12.25 🍾 ❤️

Just some of the incredible work done by capturing last week.

Realistically there was nowhere else in cork we were going to do it than our favourite spot

15/12/2025

No better way to wrap up what’s been a crazy year, by marrying your best friend 🥰,
Filling a room with those who mean most to you,
in a such an incredible location,
With amazing food & music.

The best weekend of my life and a huge thanks to involved who made the day one to remember.

ie

08/12/2025

Short term goal was performance for rugby,

Long term goal, get in better shape & get out of a rut.

We manage to achieve both, simultaneously 🙌.

Here is what we did ⬇️⬇️:
- started off with foundational habits (sleep hygiene & routine around shifts being a big one, portion control, hydration, digestion & making a short, medium & long term plan.
- Got structured programming to aid in rugby performance & build muscle

- Prioritised heavily video feedback to ensure the above, actually worked with a lower frequency (3 day) split
- From here entered a re comp gradually bringing food down
- At this time, also implanted performance nutrition
stratergies for carb loading, games at home, and away to ensure we were managing a deficit, without sacrificing performance

At week 12, we freshened up some movement patterns to keep things interesting before we entered our current phase of a reverse diet toned too Christmas nicely

Playing his best rugby yet
Stronger, fitter, AND leaner
Whilst also balancing shift work,
having a festival, multiple occasions,
a few trips away & navigating an injury along the way.

Must people just want to get “there” (the goal),
But remember,
HOW you do it, matters.
It allows better results, likelihood of keeping them, education, and also enjoyment along the way.

04/12/2025

You’re s**tting your pants…..

Every time you eat out,
Dinner plans changed,
A work lunch,
Wedding,
Family call with cakes,
Your meals are prepped, in your tracking app .

Until you feel your losing control,
That your “off track”
And as a result, you don’t just press the f**k it button
You full on peoples elbow it from the top ropes.

Tracking apps are not the only road, nor the end destination.

So just like we use a phasic approach to brining tracking in (usually from meal plans), we also need a phasic approach to take it out.
Ripping off the band aid will just cause stress, anxiety and lack self confidence if all you’ve been doing is using the app.

It’s a stepping stone in the path, but not the end of the road.
And if an objective tool, takes over subjective enjoyment of the process, its use has to be re evaluated.

27/11/2025

Coaching at its essence,
is the art and science of problem solving, relative to the individual, with the adequate framework of approach, support, guidance and accountability.

The outcome, and more importantly the process. Swipe ➡️

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