Dean O'Halloran Coaching

Dean O'Halloran Coaching Personal Trainer

Do hard things regularly.Watch your outlook and perception of life change dramatically.Humans were built to endure, not ...
11/09/2026

Do hard things regularly.

Watch your outlook and perception of life change dramatically.

Humans were built to endure, not nestle on the grass like a little snowflake.

GET
TO
WORK.

Get after it.
10/09/2026

Get after it.

Choose your path.Choose your cool.
09/09/2026

Choose your path.

Choose your cool.

Fat loss is simple. That doesn’t mean it’s easy.You don’t need to cut carbs.You don’t need endless cardio.You don’t need...
08/09/2026

Fat loss is simple.

That doesn’t mean it’s easy.

You don’t need to cut carbs.

You don’t need endless cardio.

You don’t need to survive on 1,200 calories.

You need a calorie deficit you can consistently adhere to.

Keep protein high.

Lift weights.

Stay active.

Prioritise recovery.

Track the trend.

Adjust when needed.

Stop searching for the quickest way to lose weight.

Build an approach you can actually sustain long enough to get the result.

Building muscle requires patience.Not a dirty bulk.Not force feeding yourself.Not watching the scales climb as quickly a...
07/09/2026

Building muscle requires patience.

Not a dirty bulk.

Not force feeding yourself.

Not watching the scales climb as quickly as possible.

A productive growing phase is about creating the right environment to build as much muscle as possible while managing unnecessary fat gain.

Eat enough.

Train hard.

Progress your lifts.

Recover properly.

Stay consistent.

And most importantly, give it time.

Muscle is built slowly.

Stop chasing weight gain.

Start chasing growth.

First picture sums up the week, insane.New house secured which has added a 2 week deadline to get packed up, get the new...
06/09/2026

First picture sums up the week, insane.

New house secured which has added a 2 week deadline to get packed up, get the new house painted and ready to move in.

Got to see baby on Thursday, she’s growing at a rapid rate, she’s perfect.

Emily is mental, she is a carbon of how I was at her age, so I can’t give out.

Danielle is feeling the brunt of pregnancy of late, doing my best to help out whatever way I can.

Picture 3 sums up my sleep since May, the last nights sleep I got was in Berlin in May. Being realistic I probably won’t get a nights sleep for another year or so with the baby arriving in December.

I’ve reduced my baseline of training to 14 hours, to factor in the work that needs to be done moving house. I got 15 hours done so happy with that.

VAT due on the 23rd haven’t touched a spreadsheet, end of year tax needs to be finalised also for October.

16 days and we fly to Rome.

Bananas 🍌

Let’s go 🔥⚔️

Beware of the wolves in sheep’s clothing.Build people up, don’t drag them down.YOU ARE WHAT YOU DO.NOT WHAT YOU SAY ONLI...
04/09/2026

Beware of the wolves in sheep’s clothing.

Build people up, don’t drag them down.

YOU ARE WHAT YOU DO.
NOT WHAT YOU SAY ONLINE.

Funny how your definition of having everything changes as you get older.From the age of 16, I lived a life that wasn’t p...
03/09/2026

Funny how your definition of having everything changes as you get older.

From the age of 16, I lived a life that wasn’t particularly normal.

I played football full-time in the UK and got paid professionally to do something I would have happily done for free.

Being exposed to that world so young shaped my perception of success.

Money. Cars. Clothes. Shoes. Holidays.

You naturally adopt a very materialistic way of living.

For years, I genuinely believed having more meant you were doing better.

Then five years ago, I became a dad.

And everything started to change.

My priorities changed.
My perspective changed.
I changed.

The things I once placed so much value on started to feel insignificant.

Cars get replaced.
Clothes go out of fashion.
Money comes and goes.

None of it means much if the important parts of your life are empty.

Five years later, I have a beautiful daughter, a life partner and another little girl on the way.

I have my health.
A roof over our heads.
Work that I love and gives me purpose.
And people I love to come home to.

By the standards of the younger version of me, I probably don’t have all that much.

But by the standards of the person who I’ve become?

I’m richer than I’ve ever been.

I’m still ambitious. I still want to succeed and create the best life possible for my family.

I’m just no longer confusing what I own with who I am.

Maybe that’s maturity.

Realising a good life isn’t measured by how much you accumulate.

It’s measured by who you get to share it with.

I don’t have much.

But I have everything I need.

And another little reason to be grateful arriving in December ❤️

There is NO perfect time to start.Not Monday.Not January.Not after the holidays.Not when life gets quieter.The longer yo...
02/09/2026

There is NO perfect time to start.

Not Monday.

Not January.

Not after the holidays.

Not when life gets quieter.

The longer you wait for the perfect time, the longer you delay the result.

Start now.

Your future self will thank you.

The results you’re looking for will be found on the other side of all the work you’re avoiding.

Ready to stop waiting?

DM me “START”. 📲

The Tierney boys are bringing the noise in 2026. 🔥No shortcuts. No magic sessions. Just months of consistently doing the...
01/09/2026

The Tierney boys are bringing the noise in 2026. 🔥

No shortcuts.

No magic sessions.

Just months of consistently doing the work.

JP - 6 minutes off the same Half Marathon event last year.

Evan - 1:28 → 1:19:42 since December.

And neither specifically trained for this race, nor did they taper, just an addition to their training week.

Add that to…

JP & Evan have knocked 16 minutes and 11 minutes off their HYROX times respectively.

The trajectory is clear.

Structured training.

Consistent ex*****on.

Continuous improvement.

Next targets:

Dublin Hyrox

JP - Sub 75
Evan - Sub 60

Throw your house on it.

The work continues.

The reward is in the work. ⚔️

If you need help with your PERFORMANCE related goals, I’m the click of a button away 📲

Address

Poleberry Link Road
Waterford
X91 WKR8

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