Luke o Mahony fitness

You can’t be upset about the result you didn’t get, from the work you didn’t do.

Wasn’t on the agenda to run in any distance this weekend, but happy I did as it’s always such a good buzz around the city.

Running is one of those areas of the fitness space that’s gotten huge, love to see it.

What’s completely underestimated though, is that running is just as much if not more of a SKILL than it is a component of fitness.

It’s the perfect example of “use it or lose it”

Those that are the most elite and best runners, or highest VO2 max in the world, some might be genetically gifted, most are just smashing reps on reps, and grafting.
A s**t tonne of volume at a low but recoverable intensity making trade offs to other areas of their training (and lifestyle)

Cardiovascular fitness is usually one of the quickest adaptions that can go, more so when it’s skill based like running,
Then strength/neural adaptions,
Finally, Muscle mass (which people think they lose a lot quicker than what’s actually true, this takes a lot.

So for me, speaking about running this weekend, I enjoyed it and yeah would have loved a 10km PB, but I didn’t do the work as my training was focused elsewhere recently running at max x 1 per week nowhere near the volume/intensity I would have needed, so what can I expect.

Huge well done to everyone who ran, including all clients, some had some huge PBs, some had a stinker of a day, that’s the way it goes draw a line, onto the next , it’s what keeps it interesting .

Was also really nice to see the support Ellen Cassidy yesterday around the city , tragic & awful story but nice to see everyone come together to show tribute too the girl.

Progressmaxxing

Not the first rodeo with , but a very strong 12 weeks down here.

Came back for some performance , some aesthetic, but mainly habit based goals.

Goal was a sub 1:40 PB half marathon,
Nailed that pretty early,
Then smashed it again last week with a new official Edinburgh half PB of 1:33:30,
On top of that his fastest
10k
5k
1 mile
1 k

Whilst overcoming some niggles and getting confident binging again after recent injury,

And getting leaner

With his food gone nowhere but up throughout the process (swipe right)

Plans in place for next few months with more performance & body composition goals in the pipeline, achieving both just comes down to smart periodisation.

It’s a lot easier to “lead from the front” when you get out of your own way.

Incredible weekend in the UK at the hypertrophy camp.

Iv attended and head Luke speak ever since the ISI symposium days and have continued to travel to his events since. Every single time I walk away with something new to apply to give clients a better experience, whether it’s on biochem, programming, S&C, client behaviour or business, the man’s a specialist, in being a generalist when it comes to solving a lot of problems as a coach.

The weekend of learning so much no material, lifts, techniques,
Lifting x 2 a day in a private fully kitted Atlantis gym
Meeting like minded other coaches in the industry,
With food and supplements provided,
This one blew it out of the water, an ideal way to spend a bank holiday in my books 🤝.

Thanks so much to , and the insane , looking forward too the next 🙌.

April doesn’t need 20 random photos too recap, just these few really important ones.

After years of a self build, we finally moved in 🥳

Delays, setbacks, mistakes, lessons, literal blood , sweat and tears went into this house the last few years.

Last year wasn’t the easiest for us, and by god this wasn’t easy at any stage doing it direct labour, this country is in s**t for our age trying to buy/ move out so I tried to remain as positive as I could throughout, as tough as it was at times.

And as I stood there cooking nice steaks on our new kitchen while my wife helped our son with his homework, that, too me is success and everything that makes me happy/ gives me purpose. I can say I’m damn proud of us and what we build.

We moved in with no doors,
Skirting,
Not even heating.

Although we have those things sorted now, it still instantly felt like home.

I admire the s**t out of anyone undergoing a self build, everyone will say it too you “it’s worth it”, and it’s so hard to see it at times, but stay the course. It will pay off.

People also fully said your never really truly “done” and now in starting to believe that more with how much hidden extra stuff there is to add 😂

But we’re in and that’s all that matters 🏠 🧑‍🧑‍🧒
🫶

A few days late from what’s been a hectic start to April, but a few favourite’s from March

Got to spent nice time with family

More big matches with my favourite people even if sineads heart rate does max out at the sideline.

Unbelievable food

Nice home bits 🫶

Got too travel too a new place and learn / upskill on some really cool stuff there too (win win)

Big milestone 1 post brain tumour diagnosis & brain surgery which I set the small personal goal to be back at my best, not in terms of fitness (that too) but as a person, husband, father, coach, be at my best in the ways that matter to me most.

Did a small tidy up lost a few lbs

Brighter mornings / longer days are appreciated ☀️

Training is moving and running is back feeling pretty good (everyone goes through a gritty shorty patch here, especially when running at a lower volume/frequency)

And continued to meet new, and help current clients meet their goals 🤝.

If I can repeat even some of that into next few months, I’m a happy guy 🙌.

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.

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 ⬆️.

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 😅).

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).

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 🤝.