I_Keohan_Coaching

12/06/2026

Here's the honest truth, lads:

If we want to raise strong, grounded children then that's what we need to be within ourselves.

A lot of dads are struggling here...

They've neglected themselves for so long that they've nothing left to lead with.
You should be:

Taking care of your body and your mind
Reflecting honestly on the man you're being
Seeking growth even when it's uncomfortable
Setting the standard at home by living it yourself

Otherwise you'll lose them... and you'll lose yourself.
A lot of dads right now are:

Running on empty
Overwhelmed and saying nothing
Carrying weight they don't have to carry
Disconnected from the people who need them most
Going through the motions

That's a hard list to read.

But we all know none of that makes for the husband, dad or role model we actually want to be.
And before I go any further — I want you to know something.

I am so far from perfect it's not funny.

I have my own failures. My own days where I fall short. My own moments I'm not proud of.

But since Cruz came into my life I've understood something I'll never forget.
My family aren't asking me to be perfect.
They're asking me to try. To show up. To keep doing the work. 💚

If this is hitting home for you — here's something that's helped me more than anything.

Journaling.

Before you go to bed tonight, answer these three questions. Three sentences each. Honest ones.

👉 Are you proud of the man you were today?
👉 Did you feel connected to your loved ones — if so why? If not, why?
👉 What can you do tomorrow to be better than you were today?

Do that every night for a week.
Watch what happens. 🙏🏻

— Coach Ian 🐺❤️🏆

10/06/2026

If you've been down about yourself lately..

That you're not disciplined enough.

Not consistent enough.

Not the type of person who actually follows through. I get it.

And the longer you tell it... the more your brain believes it..

But here's what science actually shows us.

Your brain is not fixed. 🧠

It's not locked in from your twenties. It's not decided by your past. It's not a life sentence.

Neuroplasticity — your brain's ability to physically rewire itself — means every single thought you repeat and every single action you take is literally reshaping who you are, this goes for any age..

The person you've been isn't permanent.

It's just the path your brain wore smooth from walking it so many times.

And here's the part that changes everything...

You can carve a new one. 🔥

Every session you show up for.
Every morning you choose better.
Every time you do the thing you said you would.

You're not just building a body.

You're building a brain that believes in you. 💚

Get to work! There's a whole new you around the corner..

— Coach Ian 🐺🏆

09/06/2026

Hi James,

Firstly, congratulations on the result.
You have done an incredible job over the course of this phase. The good news is that maintaining a result is significantly easier than achieving it.
We do not need to continue pushing as hard as we did during the transformation phase.

The goal now is simple: Maintain your physique, maintain your performance and maintain your lifestyle.

**Nutrition**
Going forward, your maintenance calories will be:
Calories: 3,000 kcal per day
Protein: 240g per day
Fat: Minimum 80g per day
Carbohydrates: Fill the remainder of your calories with carbohydrates.
I would recommend tracking your food through MyFitnessPal for the foreseeable future. You don’t need perfection, but staying aware of your intake is one of the easiest ways to prevent body fat creep over time. I preferably track Mon-Fri during maintenance months. I estimate the weekend then while enjoying an off plan meal or two. I never take the piss❌

A good rule is:
✅ Hit protein every day
✅ Hit your calorie target most days
✅ Keep fats above 80g
✅ Let carbohydrates fluctuate based on training, lifestyle and hunger

If you notice body weight drifting up or down consistently for 2-3 weeks, make small adjustments rather than dramatic ones.

**Training**
Your minimum effective dose is:
3 Resistance Training Sessions Per Week. This is more than enough to maintain your muscle mass and physique. Remember, it took a lot of work to build your muscle, but it takes far less work to keep it.

Focus on:
• Progressive overload where possible
• Good exercise ex*****on
• Consistency over intensity
• Recovering well between sessions

**Cardio**
Keep cardio simple.
15-20 minutes post-workout is all that is required. The goal is to support cardiovascular fitness, recovery and calorie expenditure without interfering with training performance or recovery. There is no need to chase excessive cardio volume.

**Daily Steps**
Aim for:
10,000 steps minimum per day
There is no real need to push beyond:
12,000-13,000 steps per day
Consistency here is far more important than trying to accumulate huge step counts.

Finished in comments ⬇️⬇️⬇️

08/06/2026

Your kids don't get your best days.
They get what's left when you walk through the door. 😔

Your energy.
Your patience.
Your mood.
Your presence.

If your body is breaking they feel it.
If your mind is slipping they live with it.

Cruz made me realise something I'll never forget. ❤️

The work I do on myself isn't selfish.
It's the most important thing I do for him. 💚
Sort your body out. Sort your head out.

These years are happening right now.
Don't miss them. 🙏🏻
Coach Ian 🐺🏆

07/06/2026

06/06/2026

New Transformation! 🤯

Getting in shape, in healthy fashion is a lot more than just “being in a deficit” 🫡🤢 This transformation was built through phases.

James lives and works in Berlin and every 6 weeks he flies home for an in-person coaching session where we review progress, adjust the plan and tweak ex*****on on exercises to make sure every rep was doing exactly what it needed to do 🧑🏻‍🏫

Phase 1 was focused on Foundation Work 🧱

Higher food intake.
Specific training volume.
Progressive overload.
Creating the environment for the body to start changing.

Then we leaned on body fat reduction ✂️

Food was adjusted.
Low intensity steady-state cardio was introduced.

As we got deeper into the process, something interesting happened and something that happens when we restrict calories for longer periods….🤔

The body started showing signs that it had been in a deficit for long enough 🙅🏻‍♂️

Recovery was slowing 🪫
The body was becoming depleted 🫗
Pushing harder was starting to cost us muscle ❌

Instead of doing what many people expect and adding more work, we did the opposite 🔄

✅ We reduced the training load.
✅ We reintroduced carbohydrates.
✅ We upped calories.
✅ We improved recovery 😀

The result?

A physique that became leaner, fuller, harder and stronger looking 🤩🏆

I’ve learned through years of experience the next level of progress doesn’t come from doing more. In fact, less is more in this game! 😱

I’m Proud of the work James has put in throughout this entire process. He was a treat to work with and it’s always a pleasure when you get the chance to work with people that value their growth and try their best. That’s all you can ask for as a coach 🙏

This result speaks for itself 👏🏻

05/06/2026

Two weeks in. Nothing in the mirror yet.

But everything has changed. 🔥

You're not leaner. Mightn't have lost a pound

But you're walking differently.

Carrying yourself differently.

Something has shifted. 🧠

Here's what's actually happening...

Your mind is getting evidence that you care about yourself.

Evidence that you're someone who shows up.

And that changes everything before the mirror ever does. 💚

Most people think confidence comes after the result.

It doesn't.

It comes the moment you start taking action. 💪

The doubt quiets down.

The insecurity loosens its grip.

Not because of how you look.

Because of what you DID. 🔥

The feelings catch quicker than the result ever will.

Remember that. 🧠

Coach Ian 🐺🏆

04/06/2026

Men,

You deserve moments where you are not needed by anyone.

Moments where you can leave down the armour, the expectations, the responsibility and just simply be human 🙏

Your worth isn’t measured by how much you provide, how strong you stay or how much pain you can carry in silence 💔

There’s a massive sense of relief once you learn to sit in humility and accept that you don’t have to be responsible for it all 😮‍💨

You need support. You need space where you can breathe. You need people who ask how you’re doing. You need support 🤝

Every time you suppress your struggles, silence your needs or convince yourself that you have to be the strong one, you abandon a part of yourself that is breaking inside ☹️

Eventually the weight of carrying everything begins to rob you of the very things you’re working so hard to protect, which for most of us is our family and our life 🧑‍🧑‍🧒‍🧒

Take it from a man that spent 30 years in survival mode, pretending to be okay and stay as hard as could be 😫

I finally left it all down and began to feel Free. Stop carrying what isn’t yours to carry ❤️

03/06/2026

Tricks Of The Trade ♠️

Mentality is everything 🐺

31/05/2026

Lads, It’s a bank holiday. Enjoy it 🎉

No guilt. No 7am alarm. No skipping the food you love.

One day off won’t undo your progress.

You know what actually does damage though? The guilt that follows the enjoyment⚠️ The spiral of “I’ve ruined it, what’s the point?” That’s what sets people back. Not the burger. Not the pint.

Evan was eating a takeaway every single week of his programme.
Transformed completely 🏆

Enjoyment is part of a healthy life.
See your family. Eat food you love. Rest properly. The people who last aren’t the ones who are perfect.

They’re the ones who never let a good day become a bad week 💚

Coach Ian 🐺🏆