https://linktr.ee/kevinamcdonald

Kevina McDonald Personal Coaching, 3/4 Spring Growth Buisness Park, Derry (2026)

20/04/2026

Looking back, this held me back more than anything else.

Every Monday I’d start fresh, by Friday I’d feel like I’d messed it up, so I went all in and let everything slip, because I believed I ruined the day or week. Monday I promised it would be all systems go again.

And I repeated that for years, and wondered why I wasn’t seeing any progress or change.

It wasn’t the weekends keeping me stuck.
It was what I thought around them, and what I didn’t do because of the narrative i spinned myself.

The “good” and “bad” thinking…
That “I’ve ruined it now sure what’s the point” mindset.

Writing off a full day because of one meal.
Writing off a full weekend because of one night out.
Then waiting for Monday to “reset”.

I finally stopped restarting. Thought about the things I actually could control and do around the event, meal, night out etc.

Consistency isn’t about being perfect.
It’s about staying somewhat when it isn’t. Not hitting a big red button.

That unplanned meal.
That busy weekend.
Those drinks out.

That’s where your results are actually decided.

If you’re stuck in the “start again Monday” cycle, I get it. I was there.

DM me “CONSISTENT” and I’ll help you break it for good.

19/04/2026

Week in the life continues …

First photo documenting the real side of ice baths no graceful photos here 🤣

Honestly felt really recharged this week in many ways after Portugal, little sunshine goes a long way.

Introduced a weekly challenge for the girls this week, they all showed up in some way, and cheered each other on when motivation wasn’t there, can’t tell you how happy this makes me, what I wanted this to be. HUGE wins coming through this week in check ins.

Welcomed Broccan, Carragh and Zoe to the team this week, set up and first week kicking off this week, excited for what’s to come for them!

Working on some new tools and resources to add to the coaching process and what the girls get out of it, building 🤝

This week also brought a new training programme for me, good food and coffee as always obviously, a fun day out with my besties ft the only running content I’ve posted in over a year hahhaa (airtastic is a fab shout if your looking for something fun n different), and a wholesome Sunday 🙂‍↔️ making sure to do what I tell clients to do, fill their cup and recharge outside of work and constant pushing.

Eternal winter to come to an end this week I hear and I’m on aunty duties for the week as my sister jets off, stay tuned 😅!!!

Have a gorg week!

K

16/04/2026

Every quarter I ask my girls the same question.

“How are you finding it? Be honest.”

And every quarter they remind me exactly why I do this.

Not just for fat loss. Not just to get them into the gym.

But to build a completely different relationship with food, their body and themselves, and back themselves as much as I do.

Women who were stuck in the on/off cycle for years finally consistent and seeing it doesn’t have to be one or the other.
Women who avoided social situations because of food now living their life fully.
Women who didn’t believe in themselves now backing themselves every single day to show up.
Women ditching the extremes, fads and trends.

This is what coaching actually looks like.
No extremes. No pressure. No one size fits all plan.

Supported, educated and believed in every step of the way. Building something special that they’ll carry beyond the coaching process.

I pride myself in that.

If you’ve been thinking about it, who knows maybe this is your sign. If so head to the link in my bio let’s chat.

12/04/2026

Another week ticked off 🤯…

Notice a bit of a trending theme with how I spent my time in Lagos ☕️😅…

Seriously impressed with their coffee shop set up!!!

A very chilled time away, nothing changed from a coaching perspective that’s a given, but just enjoyed some extra downtime, more yummy food and gelato, SOME vitamin D the days we got it, with some fun adventures and exploring new gyms and the little town and a coffee shop or 6. Bliss!

Holidays are always a reminder for me of how much things have changed, from a physical perspective yes, but from an ability perspective, ability to freely walk, hike, explore, try new gyms, play things like padel, not dread the heat and how I felt in it, quite the opposite feeling to the experiences I had in my early 20’s away.

Welcomed some girls to the community this week, some inspiring action takers, both mums choosing themselves! With some big wins unfolding and moves being made for the girls smashing the first quarter of the year, all progressing in their own way, which looks different for each.

Back on home soil now. Prepped for the week, ready for routine and the weeks and months to come finalising some plans for the team!

It’ll be summer before we knowwwwww it!!!!

Have a gooden!

K x

05/04/2026

Week in the life - Portugal edition ☀️

Firstly Happy Easter, hope you’ve a gorg day, you’ve seen 500 posts about Easter eggs, and how you can have them, or how many calories you need to eat to gain weight, you don’t need another, so enjoy whatever today looks like for you, enjoy 🐣

Honestly - I hate to be this person, I really do, but I can’t tell you, how bloody much my soul needed sunshine. She’s been a LONGGGG winter - hopefully we’re coming to the end of it 😅…

The work continues no matter the location, one thing I always want a client to know and feel, is I’m there, and to never question that, something I pride myself in tbh.

We’ve had some BIG wins week, just a few of those documented, community strengthening day by day, especially post event, makes my heart so bloody happy. As well as welcoming some girls to the community that are getting off to a fantastic start!!!

Soaking up the sunny walks, working by the pool, gelato, my first sip of alcohol since Christmas (knowing me could be nearly Christmas before the next🤣), checking out new gyms, beach hopping and all else Lagos has to offer.

Wishing you a fantastic week ahead, and hopefully a change in weather 😅

K

03/04/2026

I only knew two modes.

Locked in, every workout done, food on point, steps hit, water tracked. Motivation at an all time high.

Or completely off, one slip and everything went with it. A meal out turned into a week of “I’ll start again Monday”, a bun in the office turned into a “I’ve been bad today already, might as well go for it now”, to name a FEW examples…

The shift that changed everything for me wasn’t a better plan or more willpower.

It was learning to do something instead of resorting to doing nothing after or before a change in my ‘locked in’ routine.

Can’t get an hour in the gym? Go for 30 minutes.
Out tonight? Try get a walk in before you go.
Had a bun for breakfast? Have a normal protein lunch.

Something always beats nothing. Every single time.

Because something, compounded over weeks and months, will always be more effective than Completrly throwing the towel in.

It’s not all or nothing.
It’s all or something.
And something always wins.

Save this for the next time you feel like quitting, there’s a version of you thanking you, for doing something.

29/03/2026

WHAT A DAY 🥹

Will do a full debrief soon.

But this was without a doubt, an event that tops the rest.

The conversations we had, the shares from the girls, the emotions and tears that popped up, the laughs shared, the lessons we learned from each other, the support they showed each other, and the work they put in today breaking down internal narratives, and we’ll every day to show up for the version of them they owe it to.

This is what it’s about, in-person or virtually, coaching is more than training and nutrition, and today we showed and unpacked that.

This community, those there and those not has the biggest space in my heart. I’ll always go above and beyond and do all I can for them to know that.

They inspire me more than they know. Thank you girls for what yous each bring.

Now ya girl needs an 11 hour sleep x

23/03/2026

This one’s for you, if eating the same Tupperware meal on repeat doesn’t quite do it for you.

Prepping your protein has been an absolute GAME changer, prep a batch of mince, chicken, tofu, turkey etc.

The hard part is done, then pair it with an easy quick carb / sauce / veg.

Endless possibilities meals wise, but no standing chopping, frying, cooking, flavouring etc.

No more getting to mid week and thinking ‘I couldn’t face that dinner again tonight’.

This approach has been a life saver for many of my clients, time wise, consistency wise therefore results wise.

Save this for actually make next meal prep work for you.

22/03/2026

Weekly round up 💫

Firstly, how bloody gorg to have some brighter weather!?!?? Does wonders for the energy n mood, driving to the gym sun shining music blasting, top tier.

Some huge progress being made for the girls this week, compound effect of showing up since Jan really shining through, and we welcomed Emma to the team, and have our quarterly reviews coming up, reflecting on the last 12 weeks and thinking forward for the next 12 weeks.

Finalising plans for our client half day event this weekend, always all systems go before these, but always worth it on the day, excited for this one and for some of the goodies I’ve secured.

First St.Patricks day I’ve been designated driver for, dare I say it may just be the way forward, good week of training, eating and recovering hard at the thermal village, and and and even seeing improvements in the coffee art, all around positive week.

Grateful.

Big week ahead, wouldn’t change it.

Sending love.

K

19/03/2026

30lbs down, but that’s not the full story, or the most inspiring part.

Because what Jessica gained along the way?
Confidence. Consistency. Self belief.

Resulting in her being able to run a 10 miler on Sunday.

As a medical mum, life hasn’t been easy.
There’s been hospital stays, stress, and a lot to juggle.

But not once did she let that become the reason she stopped showing up.

Rain, hail or snow, she made time.
For her training. For herself.

She’s someone who does hard things, and has a strength I admire.

She’s now signed up to take on a half marathon
to raise money for the ward that cares for little Zara, which I have no doubt knowing Jessica and her nature, she’ll smash 💛

This is what happens when fat loss stops being about punishment and starts being about building a life, a routine, and a version of you that you’re proud of.

The weight loss was just the beginning.

Said it once, say it again, Jess you never fail to amaze or inspire me.

- Your forever cheerleader.

16/03/2026

If I had to lose 8 stone again, there’s a lot I’d skip past, and talk myself out of.

There is always gonna be endless noise, there was then and there is now.

The reality is, real change doesn’t happen because you have perfect and easy to manage weeks.

It happens when you learn how to keep going when life throws chaos, stress, curveballs, challenges and roadblocks your way.

Grateful I went through it all, so my clients don’t have to.

16/03/2026

If I had to loose 8 stone again, there’s a lot I’d skip past, and talk myself out of.

There is always gonna be endless noise, there was then and there is now.

The reality is, real change doesn’t happen because you have perfect and easy to manage weeks.

It happens when you learn how to keep going when life throws chaos, stress, curveballs, challenges and roadblocks your way.

Grateful I went through it all, so my clients don’t have to.

Kevina McDonald Personal Coaching

20/04/2026

19/04/2026

16/04/2026

12/04/2026

05/04/2026

03/04/2026

29/03/2026

23/03/2026

22/03/2026

19/03/2026

16/03/2026

16/03/2026

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