Coach Tom - Health Coach and Personal Trainer

Coach Tom - Health Coach and Personal Trainer Thomas O'Flynn
Health Coach and Personal Trainer based out of Fota Island Resort

21/02/2026

I'll be hosting a Mobility Workshop on Saturday, March 7th. It will run from 1 pm - 4 pm.

My goal will be to teach you how to gain more knowledge as to why you have restrictions, where the compensations are coming from, and how to help improve them.

If this sounds like something that you could benefit from, then this is the workshop for you.

If you have any questions or if you would like to reserve your spot, just send me a DM to do so.

Move with more intention.

18/02/2026

Here, you'll see me doing 5 different movements to help train internal rotation of the hip capsule.

Each one that you see me doing, you can load the opposite way and train external rotation.

Give these a try and see how they feel. Try your best not to compensate, you're main goal is to specifically move that hip capsule internally.

Enjoy 😁



05/02/2026

Here's a quick video showing the importance of having enough space in the hip capsule to turn into during the backswing.

Give the movement a go and see how it feels, if you can do it and can also rotate into that hip on the backswing, cool....... just keep getting stronger there. If you can't at all, that's a big issue, and it needs to get sorted.

Just by simply doing that movement and feeling it happen during a slow practice swing will help. For more specific joint and strength exercises, you can always book an assessment with me or any certified TPI coach or FRC practitioner.


08/01/2026

Refine your golf game.
Redefine your movement.
Join our 6-week Golf Fitness Programme at Fota Island Resort, designed to enhance mobility, strength, and control for a more powerful, consistent swing.

Start Date: January 12th
Time: Mondays & Thursdays | 6:00 - 6:45 PM
Location: Coach Tom facility, Fota Island Academy building.

Spaces are limited — secure your spot today.
WhatsApp: 0868371250
Email: [email protected]

06/10/2025

SPINAL SEGMENTATION.

In this clip, you will see me doing my best to move my spine vertebrae by vertebrae rather than in blocks of vertebrae together.

Your spine isn’t just a stack of bones. It's a dynamic, flexible structure designed for movement, stability, and communication between your brain and body. Moving it well is essential for overall health, function, and longevity.

I would challenge everyone to at least give this one a go. You spine, and your body will thank you for it.

04/10/2025

What a great two days, gaining more knowledge that I thought possible from about the ERG.

As always, when you attend certification courses or workshops, you end up meeting some amazing like-minded people. I would highly recommend any coaches or rowers to attend one of these weekends.


Happy New Year✨️Love, laugh, train, and eat well. 🤙
01/01/2025

Happy New Year✨️

Love, laugh, train, and eat well. 🤙

A massive congratulations to my niece, Chloe, representing our country in the taekwondo European championships in Poland...
23/04/2024

A massive congratulations to my niece, Chloe, representing our country in the taekwondo European championships in Poland at the weekend.

She ended up taking home two Bronze medals. One in the individual, and one as part of the team event. All the late evenings must be worth it for moments like this. To say I'm proud is an understatement.

Congratulations to all the other competitors who made it there representing Ireland 🇮🇪

New 8 week Mobility Block.If you want to feel fitter, more mobile, improve your golf, and even get rid of those aches an...
24/09/2023

New 8 week Mobility Block.

If you want to feel fitter, more mobile, improve your golf, and even get rid of those aches and pains and stiffness in everyday life, then this 8-week course is perfect for you. Classes start Monday, October 2nd, and places are limited, so I would urge you to get in early to avoid disappointment. The course is 2 evenings per week, Mondays and Thursdays starting at 6 pm for an hour. All of this for only €320. 

If you are that person who finds themselves stiff and sore getting out of bed in the mornings, then this is the perfect class for you.

To reserve and secure your place, please send an email to [email protected] or alternatively, you can send me a DM or reply to this post. Any other questions or queries don’t hesitate to ask. I will do my best to answer them for you.

March 2023, I was sitting down looking at entering a marathon. I, of course, didn't end up choosing a road race but inst...
18/06/2023

March 2023, I was sitting down looking at entering a marathon. I, of course, didn't end up choosing a road race but instead chose a trail run marathon!
I decided on the Patou Trail Marathon in St.Lary Soulan in France. The description read.... 42km Nd 3400m ascent. I said, "Perfect, I'll enter that."
Unbeknownst to what lay ahead!

I then decided to figure out who would be the best person to bring on board as a coach, as I have little to no experience in mountain racing. I contacted Robbie Williams first as I knew he plays a big part in organising and competing in ,it was he who put me in contact with Sarah McCormack We organised a phone call and made a plan from there.

For the last 14 weeks, with the guidance and expertise from Sarahs programming, led me to complete this gruelling course.
As you can see from some of the photos, it was a truly beautiful place to run, which did make it a little bit easier.

I decided to do this race as a personal challenge. Going in with no expectations, only to finish and experience the highs and lows of a tough mountain race.
To be able to finish 75th out of 600 and 17th in my category was a great surprise and achievement, a testament to Sarahs programming, the support I have, and my own commitment.

I have to say a massive thank you to for her support over the course of the preparations. She prepared all my meals, was with me every weekend at 6am at a different mountain around munster and kerry to run or hike. She made the process a lot easier. 💖

Also, a massive thank you to my family and friends who put up with me talking about "the mountains I ran last week" or "guess what I'm doing next week. ".... that can't have been easy😝 I have so much respect for those who do this sport. It's F # Hard

Today was my last big training day in preparation for the Adventure Race. Skibbereen Charity Adventure Race. Every ses...
09/10/2021

Today was my last big training day in preparation for the Adventure Race. Skibbereen Charity Adventure Race.

Every session I've been wearing the gear. I can't speak highly enough about it. Comfortable, breathable and the reflective touches keep you feeling safe. 🙌

If anyone wants to find out information about the Charity check out their page. 🙏

Thanks a million to Claire .Veron for the work she did on designing my new logo. This was a very simple process of me sp...
01/09/2021

Thanks a million to Claire .Veron for the work she did on designing my new logo. This was a very simple process of me spilling out ideas and her bringing it to life. The communication was clear throughout. I couldn't be happier with the result and would highly recommend Claire if someone needed Web design or logo design.

As I have evolved in this industry, I felt my branding needed to match that. It represents my continuous love of learning new movements and skills. Then exploring what I have learned and finally passing that knowledge on, by teaching others.

There's nothing more pleasurable than helping someone move better, live without pain, feel mentally a physically stronger and reach goals they never thought possible.

Address

Fota Island
Cork

Telephone

0868371250

Website

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