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Patrick Lyons | Fitness Coach

@patricklyons

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I help busy people turn their fitness goals into reality
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Views that can only be earned 🤯This doesn’t feel like Earth 🌴⛰️This is what it looks like when a fitness retreat becomes the adventure of a lifetime.If you want to train, explore, and make unforgettable memories in Hawaii with a group of likeminded people who are passionate about health, fitness, travel, and adventure, DM me “RETREAT” for details 🤙🏼📷: @ryanresatka by @patricklyons

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18 hours ago

I am a full-time recovery artist.I heard this quote in an interview from @joshhkerr the day after he broke the mile world record this past weekend, and I haven’t stopped thinking about it.In context, Josh was talking about the fact that running is something he’s really good at. And that’s the stuff that he’s always going to put in the work to get the results he needs.But what most people don’t realize is how insane his recovery schedule is.His mom is a physiotherapist, and she literally moved in with i’m for 5 months leading up to his world record race day.He not only has a morning and an evening training session pretty much every day; he also has a morning and an evening physiotherapy session pretty much every day.He does red light therapy pretty much every day.He has a running coach (yes, even the best and ESPECIALLY the best athletes in the world have coaches).He has a chiropractor.He has a massage therapist.His nutrition is completely dialed in.His sleep is completely dialed in.He is all-in on his training while he’s training.And then when he’s with family, he’s fully present and specifically not talking about his training.He is a full-time recovery artist. Progress in the world of sport doesn’t happen in the moments in which you’re breaking your body down out on the track or in the gym or on the trail; it happens in the moments between sessions when you’re enabling your body to adapt and get stronger.Though I don’t have a full-time physiotherapist on hand, I do red light therapy daily, I regularly get massage therapy, I get physiotherapy and chiropractic work done as needed, my nutrition is completely dialed in, and my sleep is completely dialed in.And I absolutely make time for the things that bring me joy that have nothing to do with training like improv comedy, spending time with friends, and creating content.I am living my life as a professional athlete and that means living my life as a full-time recovery artist.Shoutout to Josh Kerr for helping to so eloquently articulate what I’ve been prioritizing daily in two simple words.Six weeks until my next HYROX. Let’s freaking do this.📷: @chriscarter_photography by @patricklyons

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2 days ago

BodySpec DEXA Scan vs. Fancy Gym Scale vs. At-Home Scale: you won’t believe how different the results are 🤯I’m all about data.Specifically, I’m all about getting the most accurate data humanly possible.It’s well-established that DEXA scans are THE gold standard when it comes to body fat % measurements.So naturally, I wanted to test how accurate other body fat % measurement devices were by comparison.So I got a DEXA scan at BodySpec and stepped on the fancy scale at the gym with the handles AND my fancy scale at home with the metal circles on it, all within ~10 minutes of each other.Exact same clothes, exact same hydration status.The ONLY difference was the technology measuring the body fat % and the accuracy of that technology.A DEXA scan is a low-dose X-ray that can distinguish between fat mass, muscle, and bone.By contrast, those fancy gym scales and home scales use biometric impedance (which involves sending an electric current through the path of least resistance in your body) to t try to identify fat vs. muscle.Ultimately, a DEXA scan is FAR more accurate, and the other scales can have an absolute error of as much as +/- 5% body fat compared to DEXA. That might sound “small”, but that can be a relative error of as much a +/- 20-100% depending on your body fat %!Here were my results, again all on the exact same day, same time, same hydration status, same clothes:Gym scale: 6.2% body fatHome scale: 13.0% body fatBodySpec DEXA scan: 9.2% body fatThat means that my gym scale had a relative error of -33% (absolute error of -3%) and my home scale had a relative error of 41% (absolute error of 3.8%).So if you want to get the most accurate data humanly possible and to know your ACTUAL body fat %, book a DEXA scan with @bodyspec today! Use code LYONS10 for a discount!#bodyspec #BodySpecPartner #DexaScan #bodycomposition #ad by @patricklyons

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3 days ago

11 things you probably didn’t know about me 😂1. I started working out when I was 9 years old and often fell asleep on the floor after finishing my push-ups.2. Whether I was memorizing lines for theatre/speech or doing homework, I often fell asleep on the floor while doing that, too 😂3. I went to horse camp, science/robotics camp, and theatre camp in elementary school. 4. My dream job throughout all of middle school was to be a performer on Broadway! (which then morphed into being a movie star, mainly so that I could become Batman).5. The first time I consistently ran was in middle school - I ran 3 miles every day, always at night, to practice being Batman for my future.6. I was obsessed with gaming growing up, specifically with the game called Maple Story. I spent thousands of dollars and thousands of hours on that game 😂7. I went on my first plane ride when I was 15 years old, and it was the most painful flight I ever took because my ears wouldn’t pop no matter what I tried 😭 it wasn’t until hours later that the pain went away.8. I’ve been to 18 countries, 11 islands, 21 states, and 87 cities. Out of all of those places, Hawaii is my favorite place in the world by far (and that’s why I host my annual fitness retreat every year there!)9. I was almost on the reality TV show “Made” in high school. They were going to “make” me (a nerd) into a bodybuilder, but I wasn’t willing to step on stage as a skinny, lanky kid with spray tan and embarrass myself 😂10. I competed on season 10 of American Ninja Warrior in Dallas, and it changed my life.11. While I was a camp counselor in 2017, I told my campers I dreamed of starting my own fitness program within 5-10 years. Less than a year later, I launched the Lyon Shred.📷: @andrewjacobmedia by @patricklyons

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4 days ago

An authentic lens into what it looked like to consume 5,187kcals per day over the past weekFor the vast majority of the past 5 months, my daily calorie intake has been well over 5,000 calories per day. That used to be my intake required to gain weight to restore my body fat % to healthy levels, and now it’s what my body requires to maintain its weight.This is specifically what my body requires in order to be properly fueled for the volume of training and physical activity I perform daily.My average step count is over 40,000 steps per day, which comes out to around 21.13 miles per day, or 147.93 miles per week. Only 40 miles of those weekly ~148 miles are miles run; the other 100+ miles per week are purely from walking. And the calories required to enable my body to move that much are extremely high.About 60-70% of those running miles are easy, steady “Zone 2” miles and only 30-40% of those miles are in the higher zones. This enables my body to sufficiently adapt and recover from my mileage.On top of all of that, I’m also doing two dedicated HYROX workouts per week, which involves about an hour of Zone 4-5 threshold and VO2 max work on functional fitness movements that are directly relevant to HYROX competitions.And then finally, I’m still performing resistance training workouts 3-4x per week. Rather than emphasizing bodybuilding with these workouts, these resistance workouts are geared toward running and HYROX optimization.That magnitude and intensity of training is ONLY possible because I’m eating so much and eating so much extremely high quality food, I’m supplementing and hydrating optimally, and I’m sleeping for 8-9 hours every night as a non-negotiable.This is what it looks like to eat, sleep, train, and recover like a professional athlete, all based on application of the scientific literature. by @patricklyons

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5 days ago

Like mother, like son🏃‍♀️🏃🏼‍♂️This is my mom. She is and was a legend and may genetically be the reason I’m a runner today.Going all the way back to my Kindergarten homeschool days (age ~5/6), I’ll never forget watching morning cartoons in the living room and seeing my mom head out for her daily morning 3-mile run.At the time, I didn’t really have a concept of what it meant to go for a run. But subconsciously I was taking note, and I was inspired by my mom.What I didn’t know at the time is that my mom’s daily morning running habit extends decades back to her high school days.She was the ONLY female cross-country runner at her school, so naturally she ran with the boys! She ran despite not having a team of girls to run with 1) to inspire other women to join cross-country and 2) because she knew that running with the boys might push her even harder! She did all the boys’ workouts and ultimately it paid off! Their school won multiple championships while she was there, and she placed 6th in the state in the 2-mile!!Since I’ve finally adopted the identity of a runner myself and understand deeply what it means to train as a runner, I recently asked my mom about her training back then. Here’s what she said:“When I ran cross-country we would alternate every other day with long distance running, sometimes up to 10 miles, with interval training on opposite days, running maybe ten 400-meter full-out runs with a minute and a half rest between each one. The long distance cross-country meet races were always 3.2 miles. I also ran the 2-mile during track season. I think my best time for the 1-mile was 5:58 and for the 2-mile was 12:58.”So basically my mom was doing long runs, easy runs, and interval/threshold runs before it was cool/before people used those terms 😂Looking at these pictures / news articles about my mom from decades ago offers a time capsule into an era of my mom’s life that I obviously wasn’t yet alive for.All these years later, it’s incredibly inspiring for me and motivates me that much more to crush every long run and every threshold session 🫡Love you, Mom!! Beyond grateful for you for inspiring me all throughout my life 🙏🏼 by @patricklyons

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6 days ago

One of these people ran the new world record mile today and the other is mad inspired 🫡Earlier today in London, Josh Kerr officially completed Project 222, running a mile in 222 seconds, or 3 minutes, 42 seconds, and 66 milliseconds.That’s the equivalent of running over 16mph for nearly 4 minutes straight and running a full loop around the track in ~55 seconds, 4 times in a row.He basically sprinted an entire mile and then sprinted even faster at the end.And in doing so, he officially redefined human athletic potential in the mile. This was one of the longest-standing world records on the modern era, not having been broken for 27 years.On the day the record was last broken in 1997, Josh Kerr was just one year old.And I was just two years old 😂When I heard about Project 222, I was immediately invested in Josh’s success in the endeavor. It was an incredibly ambitious but incredibly well-planned project, one that he spoke openly about that was carried out with the utmost precision.Josh has been open about the fact that much of his training was incredibly monotonous, running the same sort of distances over and over and over again in preparation for this exact moment on July 18, 2026 in London.I love that sort of transparency and realism because ultimately athletic prowess requires an insane level of intentional, purposeful repetition. Seeing Josh break the world record after setting his sights so intentionally on it makes my own HYROX Worlds aspirations feel that much more real, tangible, and worthwhile to pursue. After hearing about Josh’s victory, I did a lower-body-focused resistance workout, a threshold running session, and an easy steady state run. All of them literally felt fueled by the excitement of this moment in history.And that’s the power of athletic achievement and storytelling. Something that happens all the way across the world has the ability to change the world all across the globe.And today, Josh has done exactly that for me and undoubtedly for so many others.Thanks for putting in an unfathomable amount of work to push human performance forward, Josh 💪🏼🫡 this kid in Texas thanks you! by @patricklyons

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7 days ago

Choose to bring your most authentic self with you everywhere you go 🙏🏼🙌🏼I’ve had this catchphrase of “eat colors” for nearly a decade now, and it really does embody my approach to nutrition darn near every day of my life.So naturally when my friend Savanna invited me to her RV warming + cookout, I volunteered to bring fruits, veggies, and water 😂Even in eating contexts known for the least healthy options, everyone can use some micronutrients and antioxidants (AKA colors)!!Zooming out more broadly, though, bringing healthy food to a cookout made me realize how grateful I am to be in communities where I feel so completely comfortable being my full, authentic self.I eat fruits and/or veggies with every meal of every day, so why wouldn’t I share that love of health with others in a celebratory communal eating context?I also brought my food scale to the party and weighed my food, 😂 and yes, tracking my food intake is a bit of an obsession for me because I just love the data that much. But it also is genuinely just part of who I am and how I enjoy going about life. So naturally, I brought that to the party, too, and that led to multiple conversations with people about health, fitness, and nutrition!!And that’s really what I’ve learned over the years from bringing my full self to all contexts in life - it attracts your tribe!! Those who are for you will find you, and those who aren’t for you aren’t meant to be a significant part of your life anyway!And to make this story a full circle parallel, my friend Savanna has always wanted to live in an RV and have the freedom of mobility…and now she’s freaking doing it and sharing it with the people in her life!! Just like my obsession with healthy eating and tracking isn’t for everyone, neither is RV life 😂 but by embracing what she actually loves and wants to do, she’s attracted her tribe, too!So whatever is unique to you, don’t let anyone else dim your light! Keep shining ✨ by @patricklyons

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8 days ago

Just ran 80 miles over the past 2 weeks, and that literally wouldn’t be possible without these peopleThere’s that saying about the power of your environment: if you want to develop a new habit, surround yourself with people where the desired behavior is the norm.And I still wholeheartedly believe that.But if there’s anything the Austin Fitness Community has taught me, it’s that there’s another layer deeper to the power of environment and the people you surround yourself with.If you seek to attain a level you’ve never approached before, surround yourself with people who are substantially beyond the level you seek to attain; the level that once felt out-of-reach will suddenly feel completely manageable.Over the past 2 weeks, I’ve gone on runs and gotten in HYROX workouts with ultra-marathon runners multiple times.They’re basically all running ~60-100 miles per week on the regular and building toward races as long as 240 miles 🤯 it’s just so freaking inspiring to see them all balance that within their daily lives!By surrounding myself with these people, my 40 miles per week suddenly feels BEYOND normal. It feels…small?? 😂 Like don’t get me wrong, I’m dang proud of my 40 miles per week. But it’s like all of these other athletes’ weekly training regimen helps me feel that much more confident in my ability to handle 40 miles per week because it’s SO many fewer miles comparatively!Then on top of those 40 miles per week, I’m also doing two dedicated HYROX workouts per week. And again, without the people in these pictures, the intensity level of those sessions wouldn’t be nearly what it has been.At my most recent Kollective HYROX workout, I legitimately think I burned more calories per minute than I ever have in my life thanks to my team + the team next to us who we were battling it out with til the very end 😂That’s all to say, surround yourself with people who aren’t just doing what you do. Surround yourself with people doing what you want to do AT OR ABOVE the level at which you want to do it! Beyond grateful for every single one of you and so many more not pictured in this post! by @patricklyons

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9 days ago

I can’t gate-keep this any longer. I just found the best AI tool on the planet 🤯As a content creator who has collaborated with countless brands, I’m always ideating, iterating, and executing with team members to create the highest quality content possible. I now have a new team member who helps speed up and amplify the output for the entire team: Viktor. For just $100/mo, Viktor does work without me even asking. He’s not only generated ideas I never would have thought of on my own, he’s also generated invoices for clients, suggested optimal marketing angles to position my content strategically, and best of all, he’s created full pitch decks of final concepts, which I’ve never been able to do professionally/cleanly on my own.Typically, I’d have to film a full video draft, submit for review, and then re-film if edits were needed. Now with Viktor’s pitch decks, I can submit fully-fleshed ideas for review before I ever film them, saving me an immense amount of time, streamlining the review process with brands, and producing a better end product. Viktor also proactively suggests workflow optimizations and offered to create a monthly refresh of my media kit AND daily fitness research synthesis + summary pulled from the latest publications to fuel my content as a fitness coach. I didn’t even ask him to do that!!And after Viktor blew my mind time after time with all of the above, I asked him to build a web app to help my clients track their fitness habits. Minutes later, I had a functioning habit tracker web app.Viktor literally does the job of 5 different people and does so faster and better than actual humans could 🤯Add Viktor to Slack today and experience the difference of finally using an AI team member, not just another chat bot. #getviktor #viktor #slack #ai #artificialintelligence by @patricklyons

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10 days ago

Someone asked me yesterday why I run. Here’s my answer ⬇️Even just earlier this year, I never would have identified as a runner. I ran occasionally, but it was simply because I knew it was good for me. It took so much willpower every time I did it.HYROX became my why.I’ve never done anything in the world of fitness that’s brought me more fulfillment or joy than HYROX. It’s electric. It’s addicting.And it’s a runner’s sport.So if I wanted to be good at HYROX, I had to be good at running.All of a sudden, I legitimately wanted to do every run I mentally committed to. I ran out of actual desire, not because I was forcing myself to do what was good for me.All of a sudden, every run had an actual purpose.All of a sudden, my weekly running frequency increased from 2-3 times per week to 5-7 times per week. (Okay technically not all of a sudden 😂 I gradually increased my frequency by 1 day per week until I eventually got to 5-7x per week. Important to note this because that matters for longevity as a runner / not getting injured).My mileage increased from 10 miles per week at a maximum to 40 miles per week.I actually stopped measuring in miles a long time ago and converted fully to kilometers because HYROX is in kilometers 😂 so I don’t run 40 miles per week…I run 64.4 kilometers per week 😂 (it’s the same distance)But there’s another reason I run beyond just HYROX.I run because I once truly believed I’d never be able to run again. After a debilitating knee injury in 2015 and a debilitating toe injury in 2018, all forms of running and jumping were excruciatingly painful. So I stopped running.I experimented with reintroducing running January 2023, and it was still moderately painful but manageable.Turns out the pain was because of improper running technique and suboptimal footwear.Once I fixed both, I was off to the races and running pain-free, so long as I kept the distance at ~3 miles or less at a time.Fast forward to today, and I’ve run 100s of miles over the past 6 months and up to 13.1 miles in a single run!! All pain-free!!So I run out of gratitude. Gratitude for a body that’s capable of running despite once believing I couldn’t. by @patricklyons

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11 days ago

I TOOK A TRIP TO ICELAND FOR UNDER $3,000!! Here’s how I saved $269 (stacked with credit card points!!) 🤯🤯✈️The ShopBack App just might be the best cash back app I’ve ever come across!!It allows you to make purchases of things you were going to buy already (like flights, rental car, hotel, and tours/excursions), AND you get cash back for those purchases!!And this doesn’t take the place of credit card points; you still get those, too!!On my trip to Iceland, I saved:💸$15 on my flight 💸$81 on my hotel💸$173 on my rental car💸$5 on my tourFor a total of $269 saved across the whole trip!!! This brought the total from $3,144 down to $2,875!!Genuinely a mind-blowing amount of savings on a single trip 🤯And these aren’t “savings” where you get credits to redeem somewhere; it’s actual CASH sent directly back to your bank account!!Use the link in my bio to download the app now; you’ll never travel again without it!!#Cashback #OnlineShopping #Rewards #Iceland #Travel by @patricklyons

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12 days ago