Conor Keegan

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Australia
Perth, WA
Conor Keegan

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I help busy people lose 5-20kg of fat & take back control without extreme diets. Start small. Stay consistent. Message me to work together

01/11/2026

October 📸 dump.

Best month yet 😍

01/11/2026

Hard work from some great clients. Proud of every one of them.

Want to be next? DM me the word START to get started and head into 2027 on the right foot.

31/10/2026

Everyone’s got a reason for where they are. The job, the lads, the timing, the country.

I had everyone of them. None of it was the problem.

It’s hard to admit but it will be the best thing you do.

30/10/2026

The day I stopped blaming everything else and accepted it was my own fault for where I was with my health was the day things started to change.

Not my job. Not my schedule. Not my genetics. Me. My choices. My habits.

That’s a hard thing to sit with. But it’s also one of the most freeing things you can do. Because if it’s your fault, it’s also your fix.

Nobody is coming to save you. But you don’t need saving. You just need to be honest with yourself.

That was the difference between the top and the bottom photo.

If you want help getting started, DM me the word START.

30/10/2026

Young client of mine working on the building sites, 6 months of really good consistency.

The last couple of months have been a muscle building phase. No huge surplus, because he wanted to keep that lean look, and he’s definitely done that. You can see from the photos he’s put on a good bit of muscle.

He came in thinking he’d have to do the influencer bodybuilding style of training. But he’s a young fella who still wants a social life with his mates, so we built all of that into the plan. He’s still got unbelievable results, and he’s learned a lot about food and recovery along the way.

Really good to see him packing on the muscle.

DM me the word START if you’re looking to change your physique 💪🏻

29/10/2026

If you're training consistently but not seeing any results, here are 8 reasons why 🫡

1. You're not eating enough protein

You can train perfectly and still lose muscle if your protein is too low. Aim for around 2g per kg of your bodyweight every single day, not just on training days.

2. You're scared of carbs

Carbs fuel your sessions and keep your muscles looking full. Stop cutting them out and start using them properly.

3. You're doing cardio before you lift

It drains your energy before you even touch a weight. Do your strength work first, cardio after or on rest days.

4. You're not recovering between sessions

3 focused sessions a week with proper recovery will always beat 5 sessions you're not recovering from.

5. You're training on an empty stomach

Your body has nothing to work with. You lift less, get less out of the session, and wonder why nothing is changing.

6. You're not sleeping enough

Your muscles grow while you sleep, not during the session. 7 hours minimum. Less than that and your body has nothing left for recovery.

7. You're more sore than you are strong

The goal isn't to feel destroyed after every session. It's to get slightly stronger than last week. That's what builds a body.

8. You're not in a calorie deficit

You can do everything else right but if you're eating more than your body burns, the fat stays. Find your calorie target and hit it consistently across all 7 days.

If any of these sound like you and you want help putting a proper plan together, DM me the word READY and we'll have a chat.

29/10/2026

Don’t come at me with the excuse of “I’ll wait till things quiet down”

It’s a BS excuse

28/10/2026

There’s a better life out there. And it starts with taking responsibility.

Look in the mirror and admit that the reason you’re here is you. Not the job. Not the lads. Not the timing. That’s not a dig, it’s the best news you’ll hear. If it’s down to you, then you can change it.

You don’t need to do what I did and become a coach. You just need to put your health first and build from there, slowly.

And don’t be afraid to say no when the lads come calling for a few beers. You don’t have to change your whole social life. Just ask yourself honestly if the drink is getting you to a better place, or just making you feel a bit better for the night.

DM me the word START if you’ve had enough of feeling like s**t.

27/10/2026

Start with taking responsibility today.

It’ll be incredibly where your health will be in a years time when you do 💪🏻

Address

Perth, WA

Website

https://kahunas.io/contact/person_info/35073252-a8a9-42d5-a833-14b7f6514f9b

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