I_Keohan_Coaching

11/09/2026

Ever felt like this…

10/09/2026

TOP COACH, WHO DIS 🤩

I am buzzin to announce the arrival of Stefan Roche Fitness | Transformation Coach, the latest addition to our Alpha Community 🙏🏻

To be honest, it’s a privilege to have this man here. The genuine personality and experience this fella brings is exactly what we are all about at Alpha 🏆

I always say, how you make people feel will determine your success in this life and Stefan is one of those people who naturally makes people feel welcome 🙂

Believe it or not, myself and Stefan competed in bodybuilding back in 2007 before it was cool, before online coaching existed and long before the “generation of the PT” 🤣🤣

Like myself, Stefan lost himself at one point in life through bad decisions & poor lifestyle choices. But he found himself again and created success through exercise, health and getting his life back on track ❤️💪🏼🏆

Now he’s pursuing a career helping other people do the same through health and fitness and I think that experience gives him something you simply can’t learn from a textbook 🙅🏻‍♂️

Stefan is one of the most successful bodybuilders on the rise in Ireland at the minute. His dedication to the sport, the physique he has built and the potential he has to go far are things I really admire about him.

We now have a team of 7 here at Alpha, with a whopping 40 years+ of combined experience under one roof 🤯🤯😱😱

That in itself is something pretty rare to have 🙏🏻

Glad to have ya Buddy 🤝

09/09/2026

You'll call it a long day.

And in fairness, it probably was.

Work. Noise. Pressure. Not a minute to hear yourself think.
The kids pushing every button you have.
You running on absolutely nothing.

But somewhere tonight, there's a father sitting beside a hospital bed, watching his child fight for a breath…

wishing he had the chaos you're trying to escape.

He's not asking for an easier life.

He's asking for an ordinary one.

The noise.

The mess.

The bedtime battles.

Every bit of it.

Because it would mean his child is still here to live it 💚

And that's the part that's so easy to forget when you're in the thick of it.

You don't hate your life. You don't hate being a father.

You're just wrecked, and it's hard to see clearly when you're wrecked.

But this was never something to escape from.

It's something you were trusted with.

Something you chose.

So tonight, before you collapse on the couch and write the day off as too much…

just look at it again for a second.

Because one day you'd give anything to have it back exactly as it is right now.

I'm not saying this to make anyone feel guilty. God knows I've had those days myself 😔

I'm saying it because I need the reminder as much as anyone.

Share it on if you think another dad needs to hear it today 🙏

08/09/2026

Programmes shouldn’t change of often as you think 💡

07/09/2026

I got expelled at 15.

Then it got worse before it got anywhere near better.

Drink and drugs had their own grip on me before I understood what was happening. Trouble with the law.Locked up. More than one rock bottom.

I’m not posting this for sympathy. I’m posting it because someone reading this right now is exactly where I was and needs to hear it’s not the ending.

Today I run more than one business and I’ve coached over 1,500 people through their own transformations.

Swipe through. Every word of it’s true.

If you’re young yourself or you’ve kids at home.. Send them this ❤️

06/09/2026

I see everyone as an individual. Even within a group, I see the person before I see the group.

I always just see individual human beings.

It’s 6am. The gym is full. Everyone here is pushing, trying and showing up for themselves.

Every person here has their own story. Their own struggles, insecurities, responsibilities and reasons for being here.

Different lives. Different battles. Different goals.

But in this hour, everyone has made the same decision and that’s to show up and work on themselves ❤️

If that’s not a special moment to capture, I don’t know what is….

Alpha, Stronger Together 🙏🏼

05/09/2026

The Leaner You Are The Healthier You Are NoT…?

Stop looking for things to criticise yourself with, you only get body, and one life. Be Good To Yourself ❤️

04/09/2026

This is the reality..
I didn't want to put out some generic mental health day post 👇

I wanted to actually talk about the stuff I don't hear said often enough.

And the big one is this…

You don't need to feel ashamed for struggling more than once.

You can go through a dark spell, come out the far side of it, and be proud of that.

But it doesn't mean you've failed if it comes back around again.

Because here's the honest truth of it…

The same way you can get physically sick more than once in your life, you can get sick in your head more than once too.

That's not weakness. That's just being a human being.

So let's normalise talking about it. Treating it the same as any physical illness.

Because that's how people find the help they need, quicker.

And sometimes that help is simpler than you'd think.

Sometimes it's just working a bit less and being around people a bit more.

Sometimes it's proper therapy. Sometimes it's a bit of medical help for a while.

No two people are the same.

But I've seen enough to know this — everyone finds their way through, as long as they keep going.

So keep going.

Keep moving forward, even on the days you feel completely beaten.

One day at a time. That's all it has to be.

Because one day you'll look back and be so, so glad you didn't stop.

And that day's closer than you think ❤️

03/09/2026