Pat Sheehan Weight Loss Coach Killarney

07/11/2025

6 weeks to Christmas 🎄
6 weeks after 💪
= 12 weeks of real change 🔥

💥 20% OFF for November!
Available online or in-person 💻🏋️‍♀️

Start now, feel amazing by Christmas, and keep it going into the New Year!
No crash diets. No extremes. Just structure and results that last.

DM me to join or visit patsheehanweightloss.com 💥
0876856930

07/11/2025

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

11/09/2025

🥥🍛 Healthy Slow Cooker Coconut Chicken Curry 🍛🥥

Looking for a healthy, hearty family meal? This Slow Cooker Coconut Chicken Curry is packed with lean protein, healthy fats, and fresh flavours — all while being super simple to make!

✅ High in protein
✅ Wholesome ingredients
✅ Comfort food made healthy
✅ Just 5 hours in the slow cooker

Perfect for busy days when you want something nourishing without the fuss. Serves 6 — ideal for meal prep or family dinners.

Ingredients:
• 1 onion
• 100g peanut butter (healthy version)
• Zest & juice of 1 lime
• ½ tbsp chili flakes
• 3 garlic cloves, pressed
• 1 tbsp turmeric
• 15g cornflour
• 1 chicken stock cube/pot
• 400ml light coconut milk
• 6 chicken fillets

Method:
1️⃣ Add all ingredients into the slow cooker.
2️⃣ Stir well so everything is combined.
3️⃣ Set to low and cook for 5 hours.

Serve with rice or wholegrains and enjoy! 🌿🍛

07/09/2025

✅ Kerry Way Ultra Marathon 101 km Done, Second Year in a Row! www.idonate.ie/fundraiser/Pat101km. Body is sore today (well expected 🥹), but what a journey.

I set off Friday night and crossed the finish line Saturday evening, nearly 22.5 hours battling bog, mud, streams, and relentless weather. The old Kenmare Road was like walking through a river, just brutal conditions.

The thing I’m most proud of is how strong I felt all the way through. I kept my own pace, never once thought of pulling out, and just kept tipping away until that finish line. That’s a win in itself. 💪

A huge thank you to everyone who’s supported me and donated so generously 🙏
And a very special thanks to Donie O Sullivan, who crewed all night, had everything ready at every stop (dry clothes, food, water, you name it), and kept an eye on the tracker to make sure we were safe. Some man.

If you’d still like to support this cause, donations are hugely welcome and will truly make a difference ❤️👉 www.idonate.ie/fundraiser/Pat101km