Luke o Mahony fitness

Luke o Mahony fitness Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Luke o Mahony fitness, Personal trainer, Douglas.

Online Coach & Educator aiming to make as many people as I can healthier, happier, fitter & stronger through evidence-based & practically applicable information

Coaching Blueprint - Female Health & Fitness Summit. Going into our 6th year running these seminars, this year being the...
08/09/2026

Coaching Blueprint - Female Health & Fitness Summit.

Going into our 6th year running these seminars, this year being the first we brought a panel of speakers. Experts in their own niche within fitness with one common goal, raise the bar, be a better coach, deliver a better service.

A huge thank you to everyone who came to hang out, it was a long day packed with content.

I stand by the opinion that in order to differentiate this from a hobby, to a career, you NEED to be constantly upskilling and investing in education.

And that’s education on coaching, not bypassing it to just earn a certain amount per month.

Funnily enough when you actually focus on the service, with integrity and give a s**t, everything else follows.
Those that take the shortcuts, either get left behind,
or never last.

You can’t learn to swim from a book, you just have to put yourself in the environments that encourage you to learn, And there’s no better way than doing it live 🤝.

Also special thanks to Vikki Cronin | Lifestyle & Fat Loss Coach for supplying the baked goods on the day, there wasn’t a crumb left 😅.

See ye at the next one 👊.

When Dr. Jordan Shallow D.C calls, you answer 📞.Great weekend in London learning from the best. It’s only fair to give c...
02/09/2026

When Dr. Jordan Shallow D.C calls, you answer 📞.

Great weekend in London learning from the best.

It’s only fair to give credit where it’s deserved for those who have influenced positively.

jordan, and the work at Pre-Script® having taken multiple of their courses, have changed / impacted my coaching, skills and service to be nothing but better over time.

I was booked into see Jordan in Amsterdam last year, a few days prior I had to get emergency brain surgery and cancel. Which I was gutted about,
So when I got a DM to come out to London, no chance was I missing out.

Was also so nice to meet so many other coaches who are at, or constantly chasing the top of their game.

In an industry where you can get praise, likes, follows and quick views for bashing others and bringing them down,

I want to be in a room with those bringing each other up.

Rising tide, lifts all boats 🤝.

Until the next one 🙌.

We are just over one week out from the next live event in Pairc uí chaoimh,We have coaches travelling from across Irelan...
29/08/2026

We are just over one week out from the next live event in Pairc uí chaoimh,

We have coaches travelling from across Ireland,

Working online, in person, S&Cs, women’s health coaches, team coaches and gyms with their staff all looking to up skill and deliver a better service.

The content that will be delivered, is basically a full course within a day from decades of experience collectively working on all areas of health and fitness.

Final handful of tickets left,
Link is in bio or search event brite.

There is nothing better than doing these events live.
In an industry that’s so “saturated”,
Make yourself stand out by being able to solve more complex problems, deliver the best service, and scale your business to earn more.

These events and knowledge gained, allow you to do exactly that.

10 week successful re-comp put down with Adam O Callaghan .Having coached Adam for a good while before, I know what work...
24/08/2026

10 week successful re-comp put down with Adam O Callaghan .

Having coached Adam for a good while before, I know what works, what doesn’t and what he responds / can adhere too.

This time was a bit different from a starting perspective,

But we still got the job done.

Didn’t have to pull food crazy low or do ridiculous output,
Only 4 strength sessions a week, with Heavy emphasis on training execution/footage saw him not only get back lifting regularly and enjoying it, but get a lot stronger too,

Still enjoyed social outings of doing things he likes with those that matter, (how it should be),
Had to work around some niggles/small injuries
Got back running,

All whilst navigating buying his first house,
Moving In,
And running his own business.

A small break on a well deserved holiday before we get back at it and finish the year in a much different position in every way, to how it started 🤝.

Big deficit, or diet longer? Which would you prefer?Go harder out the gate, or invest more time at a slower rate. Does b...
19/08/2026

Big deficit, or diet longer?

Which would you prefer?

Go harder out the gate, or invest more time at a slower rate.

Does bigger deficit = quicker fat loss?

In simple terms, yes.
Bigger deficit will allow your body to use fat at a quicker rate.

But (always a but) read on ➡️➡️

You have to have to skills, experience and ability to go aggressive.
It has to be earned.
This is where proper assesment comes into play.

If someone has poor foundations (digestion, relationship with food, body image, basic habits) then that needs to be in place first.

With males, especially with high BF, I usually find a larger deficit to recomp then building food up works well,

With those inexperienced, or coaching females however, this is where it gets nuanced, women do respond to deficits differently, being sensitive to the adaptive components sooner meaning metabolism, NEAT, and rate of loss can slow quicker (for reproductive reasons & evolutionary response).

It’s here, where you can then use strategic diet breaks to slightly offset this as you get deeper into a deficit.

I also personally find that the time spend on a deficit, does more harm than the magnitude of the deficit.

Then usually follows the question

“Won’t I lose all my muscle if I diet harder?”

People really do over estimate HOW hard it actually is for muscle to be used as fuel.

You already do one of the most anabolic muscle preserving things possible (weight train)
Combine that with adequate protein,
Monitored Stress/sleep
And a reasonable level of bodyfat (I.e not chasing stage lean)

Then no, you won’t lose muscle, unfortunately you probably just didn’t have it built in the first place.

Seeing results quicker , once still done on a healthy & sustainable way, encourages enforce buy-in and can be motivating.

Lastly, if you do prefer to get in & get out with fat loss
1. Trianing performance needs to be prioritised and there are certain markers to look for here
2. A proper reverse OUT of the aggressive deificit is also really important, getting the fat loss is one thing, you also have to keep it.

This is an example of some of the content I will be presenting on in our upcoming seminar, final

27/07/2026

Upper A to start the week. The what & why ⬇️
Swipe ➡️ for details on each movement

Standing cable fly:
- Purposely no bench, probably less load needed but helps encourages movement of shoulder & ribcage
- Slight internal rotation driving through elbows to align with chest as much as we can keeping tension in stretch

Full session went as ⬇️
Cable Y raise : 3 x 8-10
Wide grip pull up: 2 x 5-8
Upper back row : 2 x 6-10
Low incline smith press :2 x 8-10
Single arm DB row : 2 x 8-10
Standing cable fly :2 x 8-10
Dips : 2 x 8-10
Overhead extension : 2 x 8-10

Exercising, and training are very different often confused things.
Every needs to exercise more, but training needs more specificity too the goal.
One is checkers, the others is chess.

If you want to learn more about insights of programming for strength / hypertrophy I’ll be presenting a segment on this in our upcoming seminar on September 6th, all details of speakers & topics are first link in my bio 💪.

Movement prep:
Straight arm pulldown
Upright row

- easy set up, awareness & blood flow to structures of shoulder that will be needed later in the session. Focusing on scap, rib cage & shoulder complex all in one. Swiss Army knife for upper body warm up when pressed for time

Cable Y raise:

- Not best for shoulder growth, more so indirectly expressing a lot of functions of the shoulder at once (retraction/ protraction, elevation/ depression & external rotation) . Getting some awareness brought to ribcage & core braving, again helping later in session.

Wide grip pull-up:

- frontal plane lat movement
- Great way to build & test shoulder health / resilience.
- This is both hypertrophy & mobility

Upper back row:

- Chest support offers less demand on erectors
- Can place a huge amount of tension to upper back, if we keep the arm path slightly flared
- Don’t want sternum collapsing here, and if we see shoulders “hunch” , something else is extending the arm not the muscles of the back.

Low incline smith press:

- degree of incline depends on ribcage structure
- Main chest “output” based movement smith machine giving external stability with less skill allowing more force & tension,

Paris, through the lense of lime bikes,Calories,Coffee,and no itinerary🇫🇷 🥖 🥐 ☕️
23/07/2026

Paris, through the lense of lime bikes,
Calories,
Coffee,
and no itinerary
🇫🇷 🥖 🥐 ☕️

I am delighted too announce the next Coaching blueprint Seminar/Event - The Female health & fitness Summit. After a sell...
05/07/2026

I am delighted too announce the next Coaching blueprint Seminar/Event - The Female health & fitness Summit.

After a sell out Performance Summit Last year we are returning to SuperValu Pairc Uí Chaoimh bigger, better and this time, with company 🤓

This will be our first PANEL speaker event with special guests presenting & answering On topics of their own expertise.

We constantly try take feedback from all previous events,

Health & fitness when it comes to coaching/ working with females requires a different approach, more knowledge, understanding & set of skills, hence the inspiration for this event.

The areas for which myself & Paul O Sullivan Bespoke Coaching only know a certain bit about, we have outsourced to those more knowledge to give the best education & up too date info as possible.

Coaching
Training/ programming
Health/ hormones
Psychology
Sports performance
And a lot more

A day full of presentations,
Round table discussions
Q&A’s
And networking with those in the same industry.

Tickets go on sale this day next week (july 12th) @ 10am via Eventbrite

Spaces as always will be limited due to venue capacity

Get your seat early,

We look forward to seeing you there 💪.

We didn’t go on a honeymoon after getting married, we had a lot on, there was a lot of uncertainty, and we wanted to foc...
30/06/2026

We didn’t go on a honeymoon after getting married, we had a lot on, there was a lot of uncertainty, and we wanted to focus on moving into our home.

So I Couldn’t think of a better way to celebrate my third clear brain scan in a row
with good news of no further growth & all things stable,
than saying “f**k it” and booking a trip with my 2 favourite people.

A 2 week road trip, planned and booked 10 days in advance
Over 1,500 km driven across Texas,
1 lost replacement rental car
And an unhealthy but incredible amount of BBQ food consumed in what was the trip that’s always been a dream of mine.

Naturally, im not the first to give myself praise on accomplishments and im always anxious/ working towards trying to improve or grow, but i can say im damn proud of me and sinead as a couple, and team for being in a position to do a trip like this, so well, and to allow tommy to be there, on the same year we got married and moved into our house.

Last year was s**t, but if anything it thought me my version of being successful, and living my best life was me being forced to slow down and be present / enjoy what I have right in front of me 🏠 🧑‍🧑‍🧒

Texas Pt II - Austin An unplanned ASAP Rocky concert Some of the best food I have ever had Lot of queueing for BBQFinall...
24/06/2026

Texas Pt II - Austin

An unplanned ASAP Rocky concert
Some of the best food I have ever had
Lot of queueing for BBQ
Finally got good coffee (Europe definitely has this nailed better)
Got to lift in a sick gym
Extremely friendly people
And warm as s**t 🥵 ☀️

Overall, underrated city absolutely loved it!
➡️ san Antonio before final leg of the trip back to Dallas
🤠 🇺🇸 🛣️ 🚗

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Douglas

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