Pat Sheehan Weight Loss Coach Killarney

08/01/2026

January doesn’t need to be extreme.

No detox.
No punishment.
No perfection.

What you do need is a starting point.

Every January, people try to change everything at once — and that’s usually why it doesn’t last.

Real weight loss doesn’t come from big promises.
It comes from small, steady steps done consistently.

✔ Eating better — not eating less
✔ Moving more — not overtraining
✔ Building habits you can actually keep
✔ Weekly support, structure, and accountability

No quick fixes.
No extremes.
No judgement.

Just a clear plan, ongoing support, and progress that builds week by week.

If you’ve been thinking,
“I know what to do… I just need help sticking to it” —
that’s exactly what I do.

Start small.
Take your time.
Do it properly — once.

If January feels like the right time to begin, send me a message 0876856930 patsheehanweightloss.com

30/11/2025

Kerry Way Ultra Nite – 101km Complete ✔️

I’m delighted to say that—thanks to everyone’s generosity—we raised €2,025 this year for Comfort for Chemo Kerry, the second year in a row raising over €2,000. I can’t thank people enough.

On Friday the 5th of September, I took on the Kerry Way Ultra Nite Marathon for the second year in a row — 101km through the wild and beautiful trails of South Kerry. We started in Dromid at 9pm on Friday night and made our way across some of the most rugged and scenic parts of the county on the Kerry Way trails:
➡️ Dromid to Waterville
➡️ Waterville to Caherdaniel
➡️ Caherdaniel to Sneem
➡️ Sneem to Templenoe
➡️ Templenoe to Kenmare
➡️ Kenmare to Killarney via the Old Kenmare Road, to the finish line at Killarney Racecourse on Saturday evening.

This morning, I had the honour of presenting a cheque for €2,025 to Bríd O’Connor and Mary Hogan of Comfort for Chemo Kerry.

In the photo (left to right):
Maisie Sheehan, Bríd O’Connor, Conellie Sheehan, Pat Sheehan, Mary Hogan, and Louise Devaney of Club Vita Leisure Centre.

Thanks again to everyone who donated, shared, supported, or followed the journey — your kindness genuinely makes a difference.

24/11/2025

27/10/2025

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

23/09/2025

💉 On Weight Loss Injections? Here’s How to Make Them Work Long-Term

Weight loss injections like Ozempic can be a powerful way to reduce appetite and kick-start your journey. But here’s the thing — there’s no such thing as an easy way out or a quick fix in life.

When you’re already putting in the effort and spending the money, it makes sense to do it right. The smartest move is to combine medication with the right education and support so you don’t waste all that progress — or end up paying twice by starting over again.

👉 Studies show people who combine medication with lifestyle changes lose more weight and keep it off longer. Plus, the benefits go way beyond the scales:
✔ Lower blood pressure
✔ Better cholesterol levels
✔ Improved blood sugar control
✔ More energy, fitness, and confidence

Here’s how we help you protect your results (and your investment):
• 💉 Medication to reduce appetite and get started
• 📘 A 12-week weight loss program to teach you what to eat, when to eat, and how much to eat
• 💬 Weekly education, motivation, and accountability to strengthen your mindset and build lasting habits

💡 Lose the weight. Improve your health. Make it last — for life.

📲 Call/text: 087 685 6930
🌐 patsheehanweightloss.com

“Small changes over time add up to one big change forever.” – Pat Sheehan

⚠️ Important Note: Weight loss injections should only ever be prescribed and monitored by a qualified medical professional. They should never be sourced “under the counter” or used without medical guidance. Always follow your doctor’s advice when considering or using medication.

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

14/09/2025

⏰ If the weight is slowly creeping back on… now is the time to get on top of it!

Stage Two – Maintaining Your Weight Loss is here 🙌
This brand-new course (with a brand-new book!) is designed to:
✅ Stop weight regain in its tracks
✅ Keep you motivated
✅ Give you fresh menus, recipes & practical health tips

✨ Programme Options:
• 12-Week Course – €150
• 6-Week Course – €80
(No initial appointment required for Stage Two)

Don’t wait until the New Year — get ahead of it now and feel lighter, healthier & full of energy right through the year💪

📞 Call/Text: 087 685 6930
🌐 patsheehanweightloss.com

Stage One must be completed before progressing to Stage Two or Stage Three.

Weight Loss Coaching

13/09/2025

✨ Yes, You Can Still Have Treats & Lose Weight! ✨

Weight loss isn’t all about salads and saying no to everything you love. The trick is learning how to enjoy the foods you like — in moderation — while still making progress.

🍿 Popcorn under 100 calories
🍫 A chocolate bar under 70 calories
🍊 Fresh fruit lollies for just 72 calories
🥄 Creamy frozen berry yogurt, only 80 calories

👉 These are the kinds of simple swaps that make a big difference.

Every day normal foods and snacks this is why this 12-Week Weight Loss Programme is for. If you’d like more food ideas, structure, and a plan that really works, get in touch.

📌 Contact Pat 0876856930 patsheehanweightloss.com

Weight loss doesn’t mean deprivation — it means balance, support, and the right plan. 💪

12/09/2025

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