The process for losing fat and getting healthy has a bad rep...

If we listen to every expert, fitness influencer and celebrity...the perfect plan for getting in shape should look something like this:

✅ Eat chicken and broccoli for almost every meal (let't not forget proats and shakes!)

✅ Work out for an hour every day (how about fasted cardio!)

✅ Stop snacking - no desserts allowed!

✅ Drink 8 glasses of water!

✅ Walk 10,000 steps

✅ Get a solid uninterrupted 8 hours of sleep every night!

✅ Maybe keto? No, Vegan! Wait, Fasting!

Oh and we also have regular life obligations to fit in somewhere!

You know like a job that requires us to be at our best, navigating family needs, having a social life and time to ourselves outside of all of that!

Piece of cake right!

The perfect way to get healthy may sound good in theory, but it's just not practical!

And if we can't do things perfectly, is it even worth trying at all?

I hear this thinking ALL. THE. TIME.

🚫 I'll miss a workout, then I'll probably skip a whole week or month

🚫 I always end up slipping into old patterns when life gets busy

🚫 I keep hitting walls, but can't ignore this anymore.

🚫 If things aren't perfect, I tend to say "forget it".

When we set off on our fitness journey, we’re excited about the idea of reaching our goals. And who are we kidding, we’d like to get there AS FAST AS HUMANLY POSSIBLE. So we go all in right at the start.

We go from hardly exercising at all, to signing up for a 5-day-a-week HIIT class at our local gym. We tell ourselves, “that’s it! No more snacks or sweets or fast food or eating at night before bed. I’m going to be strict with my diet for the next 30 days.”

Sure, this might work for some people. But chances are, it didn’t stick long-term. We end up exhausted, a bit burned out, and frustrated that progress isn’t happening as quickly as we want.

All this isn’t helped by fitness marketing that promises incredibly fast results in no time at all. It feels like a massive disappointment when we are doing our best and it still doesn’t feel like enough. It can start to feel like there’s NOTHING that will work for us.

I’ve been there.

The truth is, the more things we try to change at once, the less likely any change will stick. It creates a never-ending, stop-start cycle of trying to reach your fitness goals.

My one-on-one coaching programme takes a habit-based approach to your fitness and nutrition. We’ll create a sustainable plan that focuses on the most impactful habits FIRST, and works with your schedule and your life.

All so you can achieve results that last. 💪

There is SO much information about health and fitness out there, that it’s hard to know which things to focus on.

We end up getting distracted by the new shiny object (look, SQUIRREL!) and pour a ton of time and energy into something that MAYBBBEE has a small effect on your results – if any at all.

These may look like:

❓Fixating on how much caffeine you are drinking but not on your fruit or veggie intake

❓Trying to add more days in the gym without maximising your recovery outside of your workouts

❓Debating if artificial sweeteners or sugar is better but not dialling in your protein intake for your activity levels

❓Focusing on getting tired from your workouts, rather than focusing on progressive overload and getting better

❓Trying to add more cardio for fat loss rather than making nutrition habit adjustments

The thing is, fixating on the things that don’t matter as much takes away our time and energy from areas where we could be seeing MASSIVE improvements with the same amount of effort.

Your one-on-one coach will keep the focus on getting the biggest return on investment for your time and energy. I'll help you prioritise what is most important at each stage of your progress – so you can work on what matters most.

Have you ever heard someone say, “I just need to get motivated to {insert habit change here}”? Maybe you’ve even said it yourself.

Here’s the thing about motivation:

Motivation is like adding gasoline to a campfire. It can spark things up for a bit, but it often goes as quickly as it comes.

Don’t get me wrong – feeling motivated is awesome! It makes things feel way more fun and exciting, which is especially helpful when we are trying to push outside of our comfort zone.

The problem is, motivation doesn’t last forever.

So what happens when we no longer feel motivated? Do we just stop and wait for the next wave of motivation to come along, throwing more gasoline on the coals to try to light the fire?

There’s a better way (that gets you better results).

Instead, we look at the skill of building systems. Or as we like to think of it, adding logs to that fire that keep things burning even when we aren’t feeling motivated.

As James Clear says in his book Atomic Habits, “You do not rise to the level of your goals, you fall to the level of your systems.”

I'll focus on building systems to support those habits, so you can capitalise on periods of motivation without falling off track when that motivation (inevitably) ebbs.

Perfect is only perfectif we actually do it!

So, someone else's idea of perfect might be ok for them, but wildly unrealistic for you.

Your 'Perfect Workout' takes your specific situation into account:

Goals - both in health and fitness (think "I want to lose 20 pounds") and also in a way you can enjoy life (think "I want to eat the same meal as my family each night!")

It's also flexible in a way that allows you to continue to make progress even when the inevitable stresses and surprises pop up.

So you can listen to fitness influencers and celebrities and try to do their version of 'getting healthy'...

But you'll probably fail after 2 days like you've done before, and then give into the idea that getting healthy just isn't possible for you right now.

You'll try again later when life settles down...

OR

You can shift the way you think!

You can be honest with yourself and realise that life isn't ever going to 'settle down', there will never be a 'perfect time'...

You need to become your own hero and save yourself!

Instead of relying on the expert's idea of a perfect plan, we can build a sustainable, perfect-for-YOU plan that looks at getting healthy like a dial, not a switch!

By shifting your thinking from 'all or nothing' to 'always something' making progress can immediately feel less overwhelming. No matter life's circumstances, there's always something you can do!

And customising your priorities allows you to laser focus on things that will make the biggest impact as you balance goals, lifestyle and the things that bring joy (like chocolate!).

Sounds like a superpower?

The good news is that you don't need to be superhuman for this to work!

With David O'Donoghue Coaching you'll have a guide on the side to help you:

✅ Navigate the often-overwhelming world of health and fitness

✅ Turn that 'expert' advice into a plan that perfectly fits YOUR life

✅ Have fun and discover new interests along the way

Together, we'll collaborate on structured, incremental habit changes across fitness, nutrition and mindset to get you peak performance!

This intentional approach will help you master the skillls before levelling up and will set the stage for long-term change.

While your coach is an expert in health and fitness, YOU are the expert about your life.

And when each of you brings your own expertise to the table? Boom! Magic happens!

If YOU commit to open, honest communication about your preferences and challenges...

Your COACH will outline clear, task to complete that strike the balance you need to feel supported, accountable and confident in your own abilities! 🤝

Your coach will create a workout plan that is tailored to your goals, body, and schedule. Everyone has different interests, motivations, and environments. I believe the best plan takes your unique circumstances into account. I’ll help you know exactly what to do and have fun doing it… without it completely taking over your life.

It's my mission to help you achieve your own version of success!

While other coaching programmes may look at only one aspect of health, like fitness, I pride myself on a holistic approach that blends fitness, nutritionAND mindset with habits so I can truly have an impact on my clients.

Together, we will collaborate on a structured, sequential plan that adjusts as you go. You will:

📈 Follow a plan specifically tailored for you - and where your input is welcomed!

📈 Learn how to adjust your habits over time so you can stay on track

📈 Track your progress with me so you know you're moving towards your goals

📈 Explore ways to make the process FUN by including habits and hobbies you enjoy doing

One of the hardest things to do is master the balance of hitting your goals and keeping up with life.

Knowing when to scale up and push yourself, when to stay the course, and when to give yourself permission to dial down is the secret sauce to lasting change.

With a Coach, that guesswork no longer has to take up space in your brain.

✅ Your job is to focus on taking action each day and communicate about any challenges.

✅ Our job is to meet you where you are, make any necessary adjustments, and continue customising your plan to be the perfect fit for you.

Your Coach has a 50-foot-view of the work you’ve done and where you want to go.

They know the challenges you’re up against, they can see when you’ve been consistently crushing workouts or tasks, and they know the path.

Whether you want to build a plan for strength, weight loss, or just want to have more energy for daily life, we got you, and we’ll show you the way.

↗️ The Breakthrough Blueprint: Overcome Any Plateau

↗️ Effortless Eating: Simple Meals

↗️ Job-Ready Fitness: Tailored Programming to Your Role

↗️ Ultimate Goal Setting Guide: Make Realistic Goals Possible

↗️ The Travel Survival Toolkit: Enjoy Your Holidays With Ease

↗️ The Ultimate Meal Prep: Mastering Your Nutrition

↗️ Hidden Calories Unveiled: What The Milk!

...and many many more!

*some offerings may differ depending on the level of service purchased

She thought that "it wasn't the right time with different social events coming up" but she learnt that sticking to a plan works!

And that if you get the basics right the rest will follow.

She now feels more confident in herself and motivated that she can keep moving forward with her fitness!

🤝 A structured, tailor-made roadmap that guides you through incremental habit change

🤝 Customised workouts based on your goals, preferences, and available equipment

🤝 Nutritional guidance and strategies that focus on solutions that work for your life

🤝 A professional guide with certifications and training in the areas that matter most to you

🤝 Expert form checks so you feel confident in the way your body is moving

🤝 A collaborative relationship where we ask for your input before making decisions

🤝 Unwavering encouragement, support, and accountability

🤝 Video and text messages within the app or groups

🤝 One business day response time to all questions, and a minimum of 2-3 checks per week to assess how things are going

🤝 Goofy GIFs, memes, and videos that keep things fun

🤝 Backup and emergency plans for social or stressful situations

🤝 A completely judgment-free zone

🤝 An enthusiastic Coach who actually cares about your long-term success

✍️ An open mind that approaches the process of getting healthy as an experiment

✍️ Regular, honest communication, particularly when things are challenging

✍️ Patience, consistency, and trust in the process

✍️ A commitment that you’ll make your own health a priority, knowing we can adjust the dial for any situation

What is online coaching and how does it work? Online coaching gives you personalised fitness and nutrition guidance no matter where you are. You'll receive custom workout and nutrition plans, regular check-ins, and 24/7 support tailored to your unique goals—all delivered through an easy-to-use platform.

Who is online coaching for? Online coaching is perfect for anyone ready to transform their health and fitness. Whether you’re an executive professional, or someone juggling a hectic lifestyle, I create plans that fit your needs.

I just want someone to tell me what to do! First of all, that’s not a question but I’ll let it slide. Second of all, I hear you! After trying a lot of different things in the past without finding the success you’re after, it can be super tempting to relinquish control and rely on someone else to just give you the answers.

We will build a clear, structured plan for you to follow, and we want you to be involved in some of the decisions that are made. After all, YOU are the expert about your life and what’s realistic to commit to. After collaborating and getting your input, we’ll take the baton and turn those ideas into a plan.

Do I need a gym membership? Not at all! I can design programs for home workouts, gym sessions, or a combination of both based on your preferences and available equipment.

How will my progress be tracked? We’ll monitor your progress through regular check-ins, photos, workout logs all through my coaching app. I’ll use this information to make adjustments and keep you moving toward your goals.

Shift Workers

How do you tailor plans for shift workers? Shift work can disrupt sleep, energy, and eating patterns. I design flexible workout and nutrition plans that fit around your schedule, ensuring you stay consistent without adding extra stress.

I work long, unpredictable hours—how can I stick to a program? My programs are designed for busy professionals like you. I focus on simple, effective workouts and meal prep strategies that save time and fit into your unpredictable schedule. If I can do it, so can you!

What if my shifts change every week? No problem! I create adaptable plans that accommodate weekly changes, so you always know what to do, no matter your schedule.

Can you help with sleep and recovery? Yes, recovery is crucial for shift workers. I’ll guide you on optimising your sleep, managing stress, and incorporating active recovery techniques to improve your performance and health.

What foods should I eat during night shifts? I’ll provide tailored nutrition strategies, including energy-boosting meals and snacks that keep you alert during night shifts without causing crashes later.

Support and Communication

How often will we communicate? I offer regular check-ins and support via my app or messaging apps to answer questions and keep you motivated.

What if I have questions between check-ins? I’m here for you! Reach out anytime, and I’ll respond within 24-48 hours (or sooner).

How will you keep me motivated? Through regular feedback, tailored advice, and celebrating your wins—big and small! My goal is to keep you focused and excited about your progress.

Nutrition Coaching

Will I get a personalised nutrition plan? Yes, your nutrition plan is tailored to your goals, dietary preferences, and lifestyle. Whether you want to lose weight, build muscle, or improve your energy, I’ve got you covered.

Can you just give me a meal plan? Remember when we talked about other people’s idea of “perfect”? Meal plans fall into the category of “sounds great in theory…not so much in practice.” Instead of giving you strict orders to eat specific foods at specific times, we’ll work together to build a habit-based nutritional strategy that works for you in any situation and focuses on foods you enjoy eating.

In practice that looks something like this:

Instead of instructing you to eat a specific meal at a specific time, we might focus on getting one serving of protein twice a day, one serving of veggies at each meal, or even putting your fork down between bites for one meal (don’t underestimate the power of this one!). Then we help you put that in practice using your favorite foods and troubleshoot any challenges along the way. Once that becomes a habit, we level up!

Through this habit-based leveling structure, we’ll help build your confidence in the kitchen to take the guesswork out of the what/when/why/how of staying nourished. Ultimately, our goal is to give you daily action steps to practice that will build skills within the realm of nutrition you can utilise for the rest of your life.

Do I need to follow a strict diet? Not at all! Flexibility is key. I’ll create a plan that fits your lifestyle and preferences, with room for foods you enjoy.

Can you work with dietary restrictions or allergies? Yes, I’ll ensure your plan avoids any allergens and includes delicious alternatives that meet your needs.

What if I have a cheat meal or slip up? Life happens! One meal won’t derail your progress. I’ll guide you on how to bounce back and maintain consistency without guilt.

Pricing and Commitment

How much does coaching cost? Coaching packages vary based on the level of support and duration. In-person trainers can cost anywhere between $60-$150+ per hour – based on a wide variety of experience levels, gym overhead, and location.

Training with them just twice per week in a gym means you’re shelling out at least $500/month, with experienced coaches coming in at over $1,000 per month (or $10,000+ for the year!).

Plus, many of these gym training sessions don’t address your nutrition or your mindset challenges related to long-term change - they just train you for the hour you have them there and then.

If you are a good fit for my coaching programme, I will explain the cost on the call and show you why online coaching is the way forward for you!

Do you offer payment plans? Flexible payment options such as Klarna are available so you can get started right away.

Is there a minimum commitment? I recommend sticking with my coaching for at least 12 weeks.

Can I cancel or pause my program? Yes, you can pause or cancel anytime with prior notice, as outlined in my terms and conditions.

Results

How quickly will I see results? Honestly? It depends.

When you begin the program, you and I will talk through any goal expectations you have and what it will take to achieve them. You’ll continue to have regular checkpoints to make any necessary adjustments and have candid conversations about any changes in pace to consider.

With consistent work, we hope you start feeling a shift in your mindset and approach to getting healthy within 4-6 weeks. Overall, you’ll get out what you put in, but you should approach this journey as a long-term commitment. Our most successful clients typically stay with us a minimum of 6 months, and many have been in our program for much longer!

Do you guarantee results? While I can’t guarantee specific outcomes, I promise personalised plans, full support, and the tools to help you succeed. Your effort and consistency are key to your success.