The Shift Method

🔥 144 LBS TO 128 LBS — CRAIG’S TRANSFORMATION! 💪

16 pounds down, stronger, leaner, and proof that consistency pays off!

When Craig Coughlan started his journey, the goal wasn’t just to lose weight. It was to improve his body composition, build strength, and create sustainable habits that would last.

📉 Here’s what he accomplished in just 5 months:
✅ Weight: 144 lbs → 128 lbs (−16 lbs)
✅ Body Fat: 15.5% → 11.8% (-3.7%)
✅ Improved strength and overall fitness
✅ Built healthier, more sustainable habits

How did he do it? 👇
🏋️ Consistent resistance training
🥗 Tracking his nutrition and making manageable dietary changes
🚶 Staying active through cardio and daily steps
💪 Maintaining a calorie deficit while fueling his workouts

No crash diets. No extreme workout routines. Just a structured approach, consistency, and a willingness to put in the work!
And what’s even more impressive? Craig was once over 200 lbs before we started working together. His transformation is another chapter in a much bigger journey toward better health and fitness.

Remember: Weight loss isn’t just about getting lighter. It’s about getting healthier, stronger, and building habits you can sustain!
📲 Looking to make a transformation of your own? DM me “SHIFT” to learn more about coaching!

SustainableWeightLoss TheShiftMethod

🏃‍♂️ SPARTAN RACE CLASS IS BACK! 🪵🔥

Ready to dominate your next Spartan Race? Join us on Saturday, August 1st from 9:30–10:30 AM at Johnny O’s Gym for a Spartan-specific training session designed to help you:

💪 Build running strength
🧗 Improve obstacle confidence
🏔️ Train with purpose for race day

I’m also excited to be partnering with Aries Physical Therapy —my go-to physical therapists here in South Florida! Their team will be on-site to answer your questions about injuries, aches and pains, recovery, and how to keep your body performing at its best leading up to race day.

Whether you’re tackling your first Spartan or looking to set a new PR, this class is for you.

👊 Bring a friend, challenge yourself, and let’s get race ready together!

📅 Saturday, August 1
🕤 9:30–10:30 AM
📍 Johnny O’s Gym

Reserve your spot today by contacting Johnny O’s Gym!