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Patrick Lyons | Fitness Coach

@patricklyons

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I help busy people turn their fitness goals into reality
⬇️DM me “SHRED”
🏋🏼‍♂️CEO @thelyonshred @ofcafitness
💪🏼@myprotein LYONS
👨🏼‍💻MSFT
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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

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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 fat
Home scale: 13.0% body fat

BodySpec DEXA scan: 9.2% body fat

That 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

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BARC if you got that dawg in you 🐐😎🔥

IT’S @bodyartrunclubaustin x @bodyartrunclub WEDNESDAY BAEEEBEEEEE 🤝😏🔥
🔥 6:30 DJ party w @diegothefuego
🔥 7:00PM announcements & warmup
🔥 7:10PM let’s run 🤘
🔥 DJ party after, ofc 😎⚡️

📍 @hisignbrewing

SEE YA TONIGHT DAWGZ 🤝😈🐐

#bodyartrunclub #bodyartrunclubaustin

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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

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An authentic lens into what it looked like to consume 5,187kcals per day over the past week

For 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.

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With my 100-miler coming up this Saturday, the 25th, at 6 PM, I just wanted to make a quick post to show how grateful I am for everyone I’ve met. If you’re not in a picture or tagged, you’re still on my mind, and this isn’t meant to single anyone out. No hard feelings to anyone.

Last year, I found a space I’d like to call home, family, and everything in between. In 2025, I was invited to a run club at a party, and I had no idea what it was. I remember seeing the name “BodyArtRunClub” and thinking, “Why would I put on body paint to run?”

A few weeks later, I finally went to check it out. Let’s just say I found something I’d been missing: a hobby that helps me better myself, learn and grow, free my mind, and build something meaningful.

Every person I’ve met through the run clubs I’ve been part of has been a positive experience, a life lesson, and so much more. I’m truly appreciative of everyone I’ve connected with and the friendships I’ve made.

I’m excited to see where the rest of this journey takes me.

Photo cred to @realtimemedia_
Shout out to @isaiah.pitchford for putting on @bodyartrunclub @bodyartrunclubaustin (best run club)
@runnertype @coachrogers_on for putting on ON
@julianagarcia_jg for putting on longrally.atx

Thank you @taylor_rockwell for getting me in touch with @lixrlife too use code "MattRyan" for 20% off
Thank you @lixrlife for supporting me too 🙏

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#instagram #gymlife #fashion #fitlife

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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!

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😱😱😱😱🙏🙏Sapata marana sa body healthy rahati ha😱😱😱😱😱
#FitnessMotivation#HealthyLifestyle#FitnessJourney#FitFam#WorkoutRoutine

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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 ✨

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Just ran 80 miles over the past 2 weeks, and that literally wouldn’t be possible without these people

There’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!

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Everyday is a beautiful day with this community!

See you tonight for THE HYBRID HOUR⚡️

📍 @padel.39 // @method.39 • 4716 E Fifth St
⏰ Check-in: 6:00-6:20pm • Announcements: 6:20pm
⌚️ GO TIME: 6:30pm (SHARP)

🫡 Led by coach @itsbriannamariie
🎧 Vibes provided by @keno.tx
🔋 Powered by @garminrunning @c4energy @electrolit

🚨Show up early to secure your spot. Workout group will be capped at first 120 people, no exceptions. 🚨

Ps - if you miss the workout cap, stick around to cheer on the community, engage with our vendors & enjoy the unmatched atmosphere! 🔥 RSVP on @heylo_co to join (🔗 in bio).

#hyrox #hyroxtraining #austin #austintx #atx

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