Pat Sheehan Weight Loss Coach

24/02/2026

🥥 Slow Cooker Coconut Chicken Curry

Serves 6
Approx. 550–580 calories per serving (including rice)
Approx. 420–450 calories without rice

Ingredients
• 6 chicken fillets, diced
• 1 onion, finely chopped
• 3 garlic cloves, crushed
• 300ml light coconut milk
• 70g natural peanut butter
• 1 chicken stock cube (dissolved in a little boiling water)
• 1 tbsp turmeric
• ½ tbsp chilli flakes
• Zest and juice of 1 lime
• 15g cornflour
• Optional: 2 large handfuls fresh spinach

Method

Add all ingredients to the slow cooker.
Mix well.
Cook on low for 5 hours.
Stir before serving.

Rice Portion (Stage 1)
• 100g cooked rice per person (approx. 130 calories)

Optional:
You can leave out the rice if you prefer a lower-calorie meal.
If doing so, increase vegetables to keep the meal filling. patsheehanweightloss.com

22/02/2026

The Scale Doesn’t Lie.
But It Doesn’t Shout Either.

Weight gain is quiet.

A small tilt…
Repeated daily…
For weeks, months and even years.

An extra snack.
Slightly bigger portions.
Less movement.

Nothing dramatic.
Just consistent.

And that’s all it takes.

The good news?

That’s all it takes to reverse it too.

Small changes.
Better structure.
Consistent habits.

Tip the scale the right way.

Join our 12-Week Programme for the motivation, accountability, help and advice you need to understand how to get the balance right.

Contact Pat on 087 685 6930
patsheehanweightloss.com

08/02/2026

Weight-loss medication is helping many people right now — and for some, it has been genuinely life-changing.

As the weight comes down, you often feel fitter, healthier and more confident — and that’s a huge achievement.

What medication doesn’t do is teach you how to eat properly, how to structure meals, how to manage weekends and social occasions, or how to maintain weight loss once the medication stops.

This is where accountability matters.

When you’ve invested time, money and effort into improving your health, the last thing you want is to drift back into old habits, old routines or an unhealthy way of living. Ongoing support helps ensure your mindset changes along the way — so your new lifestyle becomes solid, sustainable and part of everyday life into the future.

At Pat Sheehan Weight Loss Coach, I support people both while they’re on medication and after they come off it, helping them learn how to eat in a practical, normal and enjoyable way — so they protect the progress they’ve worked so hard to achieve and don’t undo it.

🌐 www.patsheehanweightloss.com
📞 087 685 6930

Looking forward, not back.

📍 Looking out across Tralee Bay towards Fenit, Co. Kerry.

01/02/2026

February Testimonial
Always great to receive such lovely feedback from clients❤️

I’ve always enjoyed exercising — walking, going to classes, staying active — but as the saying goes, you can’t out-exercise a bad diet. When I started finding both my walks and classes harder, I realised it was because I was carrying too much extra weight.

Having worked with Pat before and knowing the results he helps people achieve, I decided to reach out. From the moment I got in touch, there was no judgement — just a warm welcome and genuine support.

Pat didn’t just hand me a meal plan; he helped me shift my mindset. I moved away from the all-or-nothing thinking and the late-night binge cycles where I’d justify overeating because I’d “earned it” after a class or a 5k walk. His weekly check-ins and honest feedback kept me focused and accountable.

The weight came off gradually, and before long my walks and workouts became easier again. At one stage, I’d slowly gone up clothes sizes, which was tough — so being back in my original size now feels amazing. I’m at my ideal weight, something I honestly wasn’t sure was possible, and I have more energy, I’m sleeping better, and I feel far more confident in myself.

I’ve worked with Pat both through in-office weigh-ins and using the online app, and both suited me at different times. Having that flexibility made it easy to fit the programme around my lifestyle, while still getting the same weekly support, check-ins, and accountability.

What I love most about Pat’s approach is that you don’t have to cut everything out — life’s too short. As Pat says, “Have what you like… just less of it.” It really comes down to moderation.

Losing weight in your late 40s isn’t easy, but with the right guidance, it’s absolutely achievable — and I genuinely feel incredible again. — feeling thankful with Pat Sheehan in Millstreet.
Martha 📸 Image used for illustration purposes only

28/01/2026

Breakfast doesn’t need to be fancy — it just needs to be done ☀️

One of the biggest reasons people skip breakfast is time.

Busy mornings, rushing out the door, kids, work — I get it.

But here’s the thing 👉 even a quick breakfast is better than none.

If you’re under pressure:

🥣 a bowl of cereal (30/40g)

🥛 milk

📏 the right portion size

Quick. Simple. Out the door.

After a night of fasting, your body needs fuel.

Breakfast:

✔️ kick-starts your metabolism

✔️ helps control hunger later

✔️ helps you make better food choices during the day

If you have time, options like a cheese omelette or smashed peas on toast are ideal — but perfection isn’t the goal.

Consistency is.

This is exactly how we approach weight loss in my programme:

➡️ real food

➡️ realistic routines

➡️ no all-or-nothing thinking

Start small. Start simple. Start right.

📍 Website: www.patsheehanweightloss.com

📞 Contact: 0876856930

20/01/2026

Feel like a treat🍕Simple, quick, and easy to make — perfect for a busy day.

Calories: 254 calories per pizza
(Recipe makes 2 pizzas)

👉 Save this post and try it this week.

14/01/2026

January Testimonial
A recent client shared this with me, and I think it sums up what this programme is really about.

I’m a mother of three and work full time, so I needed a weight-loss plan that was simple and practical. My husband and I decided to try Pat Sheehan’s programme, and it completely surprised me — it’s easy to follow, fits into a busy life, and actually works.

I reached my target weight, my mindset around food has changed, and my energy levels are higher than ever. Eight months on, this way of eating is our new normal, and we’ve both maintained our target weight with real freedom.

I can’t recommend Pat enough — trust him, he really knows what he’s doing.

Testimonials like this mean a lot to me, because they reflect exactly how I aim to work — practical, sustainable, and realistic for real life.

If this sounds like something you’d like help with, feel free to message me.

09/01/2026

You can now complete our 12-Week Weight Loss Programme fully online — from anywhere in the world.

No travel.
No pressure.
Just proper support and accountability, week by week.

Your food diary and progress are analysed personally every week, whether you’re based in Ireland or living abroad.

📱 Online or 🏢 in-office — the choice is yours.
Same programme.
Same support.
Same results.

✔ Weekly one-to-one support
✔ Personal feedback every week
✔ Full 12-week plan inside the app
✔ Accountability that helps you stay consistent
✔ Weekly motivation built in

You don’t need to change everything at once.
You just need a starting point.

If you’ve been thinking,
“I know what to do… I just need help sticking to it” — this is for you.

📩 Send me a message to get started.

www.patsheehanweightloss.com

08/01/2026

Struggling to lose weight — and keep it off?

If diets, quick fixes, or “starting again on Monday” haven’t worked, you’re not the problem.

I work with normal people who want:
• Real, sustainable weight loss
• Normal, everyday food
• Clear structure and accountability
• Support without judgement

My 12-Week Weight Loss Programme focuses on:
✔️ Changing habits (not cutting everything out)
✔️ Understanding how your body works
✔️ Building consistency that lasts
✔️ Weekly one-to-one check-ins and guidance

There are no shakes, no extremes, and no fads.

This programme can be started at any time.

If you’re ready to get your weight loss journey off to the right start, I’m here to guide you every step of the way.

👉 Send a message or visit www.patsheehanweightloss.com

30/11/2025

24/11/2025

Completed the Di**le Way today — 7 stages in total! September to November.

What an incredible route. Honestly, even if you’re not big into hiking, this one is very doable. There’s really only one proper “hiking” day, and that’s the day of Mt Brandon, but even that isn’t tough to be fair, as the trail brings you around the peak rather up and over it. The rest is mostly flat, tarmac, beaches and gentle paths, (including the longest beach in Ireland 11km) Nothing too strenuous, just a basic level of fitness, the same as someone who walks regularly for exercise.

The views are absolutely stunning from start to finish. Every stage has something different, coastline, mountains, beaches, villages, it’s genuinely unreal. One of the best things is how easy it is to manage with the Kerry Link bus, which makes the whole route very accessible.

It is easier than the Kerry Way. The Kerry Way has a few more climbs, whereas the Di**le Way is perfect for anyone who wants a scenic challenge without the strain.

I did it over separate days, but you could easily break it into three Bank Holiday weekends, three stages at a time or do it all in one go over eight / nine days and enjoy every bit of it without rushing.

We’re unbelievably lucky to have trails like this right on our doorstep. No need to travel abroad when world-class walking routes are literally here at home.

And to finish it all off today, I also hit over 1,000 km hiked in 2025. A lovely way to wrap up the Di**le Way and the year’s adventures.

I genuinely couldn’t recommend it enough, a fantastic, non-strenuous, rewarding trail that shows off the very best of Kerry.