There’s no place like home to get fit: Reinventing yourself as you Age
How live, home-based coaching is helping adults stay active, rebuild strength, and manage their health as they get older
For a lot of people, the gym feels like a test of confidence before it becomes a place to train. You worry about what to wear, whether you’re doing the exercises right, and who might be watching. This is one of the reasons home fitness has become more popular in recent years, and 24/7 Fit Me, a home-based fitness service by Coach Adrian O Mahony, is designed for people who feel more comfortable training at home.
The idea is to combine the convenience of home training with the accountability and guidance of real coaching. Sessions are short enough to fit into busy lives, but structured enough to create physical change over time. Here’s how it helps people stay active and rebuild strength as they get older.
A professional coaching you can get at home
One of the strengths of 24/7 Fit Me is that it removes many of the obstacles that stop people from exercising. There is no travel time and no pressure to perform in front of strangers. You can train in your own living rooms while still being observed and guided.
During the pandemic, Coach Adrian was forced to rethink how he trained clients. “I had to reinvent what I did so I can take what we do in the gym and bring it to your home. It’s very intense and it’s very effective.”
Unlike standard video workouts, these sessions happen live. That allows the coach to see posture, movement patterns, and fatigue in real time. “I can see your weaknesses and I see your strengths. I will follow you and you follow me and I’ll give you guidance,” he told The Thaiger.
Short sessions tailored to your needs
Each session lasts around 25 to 30 minutes since the goal is not long endurance workouts but focused effort that targets specific muscle groups. “It’s about exhausting your muscle which creates the fibre that gets torn and then it gets better and stronger,” Coach Adrian explains.
Although the structure is consistent, the exercises are adapted to suit each person. Some clients want to lose weight, others want to regain strength, and some are simply trying to move better again after years of inactivity. “I’ll make you stronger, fitter, faster, flexible and slim if you want to be slim. And if you don’t want to be slim, I’ll make you bigger,” he says.
Nutrition as part of the method
Exercise alone is not enough, and nutrition forms an important part of the 24/7 Fit Me system. Instead of offering generic meal plans, the programme provides personalised guidance based on each client’s body and goals. “If you’re interested in what goes into your body, you should take a big interest in putting in quality food into your body,” Coach Adrian says.
He explains weight gain and loss in simple terms, “To gain one kilo of fat, you’ve got to eat and store 7,700 calories. It’s just a little bit every day.” He helps and teaches clients how to calculate what they need based on their own composition. “I’ll calculate what you should eat. How many grams of protein, fat and carbohydrates. It’s different for everybody.”
Coaching for people with obesity and diabetes
A major focus of 24/7 Fit Me is working with people who are overweight or living with type two diabetes. Coach Adrian connects these conditions to everyday lifestyle habits, including how people eat and move. “There’s 6.8 million people in Thailand with diabetes and that is 100% reversible. No one dies from belly fat. It’s the clogged arteries inside your veins that cause diabetes and heart conditions,” he states.
Clients follow a structured plan that allows their bodies to change gradually over time. “When people have 10, 15 or 20 kilos to lose and they stick to the plan, they lose on average about 260 grams of fat per day.” The focus is on steady progress and lasting changes in daily habits so that results can be maintained.
Adapting to people with past injuries
Many people avoid exercise because of past injuries, and this is another area where 24/7 Fit Me adapts its approach. “A lot of people come to me with injuries. I’ve had 20 operations myself, so I know quite a lot,” Coach Adrian says. Exercises are adjusted so surrounding muscles become stronger and support weaker areas. “I’ve trained people who can’t lift their arm up. We have exercises to make that happen.”
Before training begins, clients complete a detailed questionnaire about sleep, injuries, and lifestyle habits. “It’s an in-depth conversation. I have to understand what’s in front of me,” he clarifies.
Changes in everyday life and on the scale
One reason people stay with the programme is accountability. Progress is tracked through clear measurements. “You weigh yourself. You measure your arms, stomach and waist. That’s your starting point,” Coach Adrian notes. Changes are often noticed in everyday life as well as on the scale. “The best feeling is when you pull your belt and you have to make a new notch.”
Motivation is approached as both a mental and physical process. “When you reach out, that’s your first positive step. Your second step is talking to someone like me,” he adds. Small improvements help people stay engaged. “You can change your life in as little as 30 days. Once you get the first kilos off, it’s like a rolling stone.”
A programme designed for long-term change
24/7 Fit Me doesn’t treat fitness as a short challenge or a quick fix, but structure it around habits that can be sustained over time. Coach Adrian focuses on rebuilding your trust in your body through regular movement, clear guidance and realistic expectations.
If you want to learn more about the programme, visit 247fitme.com, reach out via email aomahony2@gmail.com, or watch Coach Adrian’s conversation with The Thaiger on YouTube.
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