Success Stories
James Weldon current head coach of the Irish Women's Basketball Team
Over the first six months of this year, 2022, with the help of Pat Sheehan Weight loss coaching I lost 65 lbs (4 stone 9 pounds)I found the first week or two difficult because I liked to snack a lot in the past after that it was a case of sticking to the routine. The Plan Pat gives has plenty variety and after that first week or two you never really feel hungry.
It’s been hugely transformed things for a me. I would have played a lot team sports when I was younger. I stopped playing and then gained a lot of weight. I then started off in the gym and running and dropped the weight through running marathons etc. Unfortunately, I did damage to my knee that I’ll need a replacement in the future so that ended my running. I really thought I wouldn’t go back to where I was and see that body condition again. I went to Pat as a last throw of the dice.
I coach at a very high level and have worked with some of the best Sports science people in the country in all grades of Irish basketball and other high level sports teams so would always have an interest and understanding of these things.
Pat is extremely knowledgeable in the area of nutrition and really explains it in a way that makes it very easy to follow. With a little bit of effort and hard work, and applying Pat's simple and practical approach, week by week it fell into place and then as the pounds started to drop off you find more energy for workouts and life in general.
My only regret is I didn’t sign up sooner.
“Thanks, Pat! My weight loss journey has been life-changing! All I can say is if I can do it anyone can. In the past, my eyes were always bigger than my stomach. I love my food. Portion sizes... what portion sizes? I’d regularly miss breakfast and snack on the wrong kind of foods (not realising what I was putting into my body) and then I'd eat large dinners to make up for it. I’m a self-confessed late-night snacker, multi-packs didn’t stand a chance. So the weight crept on year after year. I tried eating low-calorie ready meals and had some success but it was short-lived. The weight came back and I gave up. My wife had been to Pat and had great success but my excuse was that ‘she exercises regularly’ and I didn’t. I had never been to a coach before, so I took the plunge... thinking I knew it all, but Pat wasn't long opening my eyes, his message was simple, easy to understand and it worked.
After my first meeting, with great enthusiasm, I went off and did my first shop of healthy goodies. After a few weeks (monitored by Pat) I dropped weight and toned up. I never had a gym membership, and only played sports as a kid. The most I did was a bit of walking but that's enough, you don't have to kill yourself on the treadmill to lose weight. Portion sizes and timing, timing, timing!!! he drills it into you. It is all about eating at the right times and having the correct portions. Months in and i could see it in my clothes sizes! All my old clothes were hanging off me. I was actually eating more, ‘I was eating myself thinner’. I lost two & a half stone. I went from a 40” to 32” waist, XXL to L. The difference this time was it didn’t feel like a diet, my late-night cravings a thing of the past. Eager to keep the weight off I returned to Pat to do stage two. Today, 6 months down the road, I feel better, I have more energy, and almost without effort, I have lost another stone. I look at food differently now. I shop for healthier foods, it comes naturally to me. I still have my goodies from time to time! I don’t even think about it anymore and I can easily maintain my weight. So if you want to lose weight folks, he is your man for sure.” Damien
Jason - 2 Stone 8 pounds Weightloss
Congratulations to Jason who in 12 weeks lost Two Stone Eight Pounds 15.65% of his starting body weight.
Blanaid - 1 Stone, 10 pounds Weightless
Congratulations to Blanaid who in 12 weeks lost one Stone Ten Pounds (14.59% of her starting body weight)
Cyril Conroy- 2 Stone, 11 ½ pounds Weightloss
“A big thank you to Pat Sheehan, who provided such wonderful structure for my successful weight loss.”
Operation Transformation Winner
Winner was Trish in 12 weeks losing a unbelievable one Stone 9 pounds, 11.74% of her starting body weight.
Congratulations to Trish who won a two night stay with dinner on one night in the Schull Harbour Hotel West Cork.
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Geraldine - 2 Stone Weightloss
'Pat kept the movatation going during Covid checking in with me every week & weighing myself via WhatsApp. I think it will work for a lot of people in the future rather trying to make the journey in every week to meet face to face, I found it very effective the same as before & with a busy house hold etc it freed up time been able to check in this way.'
Lorraine - 1 Stone 11lbs
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After just 12 weeks Lorraine lost an unbelievable 1 Stone 11 pounds, 14.53% of her starting body weight, 12 bags of sugar Congratulations to Lorraine who won a two night stay with dinner on one night in the West Lodge Hotel Bantry Co Cork.
Eleanor - 2 Stone Weightloss
'A massive thank you to Pat Sheehan at The Loft Fitness Studio Millstreet for all his help, support, guidance and motivation. Let the hardwork, dedication and consistency continue'
Mike - 5 Stone Weightloss
'My journey with Pat has been nothing short of life changing. Pat's focus on designing a programme to suit my work life balance was brilliant and coupled with his insights into food psychology I lost 5 stone.
Thanks for everything. Mike.'
Stephen - 3 Stone 4.5lbs Weightloss
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'I want to say a big thanks to Pat Sheehan Health and Fitness Killarney only for Pat's plan With the last 12 to 14 weeks I would not be looking this way now I'm delighted that I joined Pat's Course I would highly recommend him and if I start to fall off the wagon I'll be giving you a call straight away... Thanks again Pat Sheehan.'
Gabriel - 7 Stone Weightloss
'Working with Pat over the past 12 months has changed my life, for the better, in ways I couldn’t have imagined before starting the weight loss programme.'
Cian - 2 Stone 3.5lbs Weightloss
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Cian O Keeffe in 12 weeks losing a unbelievable 2 Stone 3 & a half pounds 13.61% of he's starting body weight, 15.5 bags of sugar
Danny From San Francisco USA
'In eight months from. March to October 2021 I lost 72 pounds (5 stone 1.5 pounds).
I had a few family and friends back in Ireland that did this weight loss program and they were kind of on my back to give it a go. They had done the program online as well and assured me if I gave it a go and took it seriously that I would never look back.
Pat explained everything in such detail on our first WhatsApp video call, what he said just made sense and the approach was simple.
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Finally I would like to thank Pat for all his encouragement throughout the 8 months as he kept me accountable through WhatsApp every week which was key to my success.'
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 lost 2 stone — and more importantly, I’ve kept it off.”
I’m a dad of three young kids and had hit a real brick wall with my eating habits. I had tried a few different weight loss programmes before, but nothing ever stuck.
I started working with Pat June 2025, his 12-week programme has completely changed things for me.
It’s not a quick fix, but it works. The first few weeks were challenging, but sticking with it transformed how I eat and how I think about food.
The biggest difference for me was the accountability the weekly weigh-ins and 1-to-1 advice kept me on track and made it easier to stay consistent.
By the end of the programme, I had lost 2 stone and built habits I could actually maintain.
My wife also did the programme, which helped massively. We were able to support each other and build the same healthy habits at home.
I went on to do the six-month follow-on with monthly check-ins, which helped me stay on track after making all my progress in the 12-week programme and really cement those results long term. The longer I stuck with it, the more it became my normal way of living and I knew I wasn’t going back to old habits.
I hadn’t felt properly healthy in years, but after losing the weight and changing my habits, I feel like myself again and I’ve stayed that way.
Nearly 12 months on, I’m still maintaining my weight. My mindset has completely changed, and I’m in a much better healither place.
I can’t recommend Pat’s program highly enough.
— Michael
Cian - 3 Stone Weightloss
Congratulations to Cian McCarthy Showing how much weight he has lost in the last 12 weeks April May & June.
20 bags of Sugar (20kg or 3 Stone 1.5lbs)
“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 weight with real freedom.
I can’t recommend Pat enough — trust him, he really knows what he’s doing.”
Down Over 2 Stone — Busy Mum of Three and Keeping It Off
As a busy mum of three — including a baby just over one — life is full-on. Between school runs, feeds, teething, doctor appointments and the usual chaos of family life, I honestly didn’t think I’d be able to focus on myself. But I knew I needed to make a change.
I’ve now lost two stone with Pat’s programme, and I feel like a completely different person — not just physically, but mentally too.
One of the biggest things for me was learning balance. I’ve had family holidays, weekends away, birthdays and all the normal day-to-day events throughout this process. I didn’t have to hide away or feel like I was “on a diet.” I learned how to manage real life while still making progress.
Stage One helped me understand what to eat, when to eat, portion sizes, and how to build better habits. It wasn’t restrictive — it was structured. That made it realistic and manageable, even with a baby.
Stage Two helped me stay consistent when progress naturally slowed down. The accountability and weekly motivation made all the difference. Pat kept me focused and reminded me that slow and steady is what makes it last.
Now in the maintenance stage, the monthly weigh-ins keep me grounded and make sure the weight doesn’t creep back on. It’s not just about losing weight — it’s about keeping it off long term.
I feel healthier, more confident, and have so much more energy for my kids. I feel comfortable in myself again.
I couldn’t recommend Pat’s programme enough. The guidance, support and accountability truly make the difference.
— Amanda