The Keep 'Er Lit Podcast : Recent Episodes
Tara
The aim of this podcast is to help equip you with the right tools to become the best version of yourself and essentially keep 'er lit!
There will be a variety of topics, QA episodes and special guests along the way discussing training, nutrition, mindset and general life.
The Keep 'er Lit podcast is hosted by Tara Gallagher - Online Coach, Personal Trainer and Diagnostic Radiographer.
You can catch me daily on Instagram @taragfit
Keep 'er Lit x
In this episode I chat about what I am doing and maybe what you should do over christmas too - to ensure you are having a GUILT FREE one!
Join THRIVE waitlist and be first to grab a spot here
Tara x
In this episode I talk about how I felt this time last year, what I have achieved and how I set out my goals for the year.
Email list here: SIGN UP
JOURNAL PROMPTS FOR GOAL SETTING:
REVIEW:
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2023 in a few years..
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What did this year teach me?
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What are you most proud of?
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What were your challenges this year?
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I let go of...
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Physical Goals - review what performance based goals you achieved.
2024 Goals:
CATEGORIES
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Attitude + Mindset
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Relationships
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Personal development
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Finances
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Social Media Goals
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Health + Wellness
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Career + Business
In this episode me and Coach Caz chat about our experiences moving over to Australia in the past few months!!
I hope it helps some of ye settle in a little.
Follow me on instagram
Follow Caz
Want to work with us? APPLY HERE
LIVE recording of the THRIVE Q+A for clients to watch back.
Want to join the next THRIVE? waitlist here
In this episode myself and Caz explain the basics of habits, how they can make or break your goals.
We explain what they are, the method to making them, tips on breaking them and setting yourself up for success!!
Book mentioned is - Atomic Habits by James Clear.
Follow me : @taragfit
Follow Caz
Want to work with us? Apply Here
In this solo episode I discuss everything you need to know about understanding and identifying your values so you can live in alignment with it!
CLICK HERE FOR JOURNAL PROMPTS + VALUE LIST
Any questions message me.
Apply for coaching here.
Are you constantly wondering why you are failing at your fitness journey?
This is why, and how to overcome it!
Apply for coaching here.
Follow my instagram: click here
The 2nd THRIVE Q&A. Questions asked by THRIVE clients and answered by Tara and Caz:
Questions answered:ow would you ‘make up’ a missed gym session in your next session?
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Do you recommend holding exercises at the top of the movement?
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Was a bottomless brunch yday... no idea calorie in cocktails (however they were delish ). I had calories banked in anticipation all week however I didn't track yday as no idea how to even go about it. Should I stress about it and try to guesstimate... or just start back at it again the next day
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Taking responsibility for no changes in progress if your not putting in the work!
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Is there benefit in going up one rep in a set.e.g. bench press 22.5kg, 1 set of 10 , next set 11 and last set of 12. If I can’t do the full set of 12 reps. Does this count as progressive overload? :)
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Any suggestions for snacks during the day which are simple and high protein?
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Should I be weighing myself everyday?
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This always confuse me but when I’m documenting my weight in the gym, for instance I’ve a 5kg on both sides. Do I count 10kg or 5kg. Lastly do I count the bar?
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The only struggle is when coming up to my period the week before I get extremely hungry. Do you recommend increasing calories slightly or just to try stick to the allocated calories? Any tips would be helpful.I feel around this time is probably the hardest food wise.
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Do we track veg?
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So much social activities and I don’t want to miss out on them , but trying to find better solutions while there. Also hard to track meals out bc no way to know what’s in it really. Advice?
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I have a Hen do weekend so I am a bit worried about going off track and calories from alcohol. But I'm trying to not think about it and accept that it's life and I can only do so much. I don't think there's anything else. Advice?
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What form of exercise can i do that i actually enjoy? I know the answer is probably to make a list and start trying new things... hmmm but for some reason i've a lot of resistance. Advice?
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Any advice on like setting stronger boundaries regarding health? I’m struggling with the follow up questions from friends/boyfriends when I say I don’t want to join for a drink or dinner outs
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Is too much protein going to impact my fat loss?
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What to do when I have no appetite to eat?
Any other questions pop them in the group!
Want to join the next THRIVE? Join the waitlist here.
In this solo episode I chat about how you can stay on track coming up to Christmas and what to consider so you can still progress towards your goals but also have fun!
It is a very fun time of year!!
Apply to work with us: click here
In this episode I talk about how perfection is TOTALLY overrated and how being imperfect is actually your super power.
If you enjoyed the ep feel free to share and tag me @taragfit
Work with me: APPLY HERE
A warm welcome to the THRIVE Q&A, how they work etc.
Questions answered:
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Any recommendations on how to get more non dairy protein sources into the diet? I can be a bit sensitive to dairy but it depends on the day as well.
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Did not get off to a great start - do I cut cals?
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Struggle with protein - tips?
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Anyone have tips on staying on track on a weekend away?
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Having birthdays/ important events and how to navigate them
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Upset about scales not budging
Any other questions pop them in the group for THRIVE :)
In this solo ep I talk about the 5 things I do personally and you should do too to make fat loss easier for you.
Thank you for being here!
If you want to work with me: apply here
@taragfit
In this episode I talk about the 25 things I have learnt to date.
I am 26 tomorrow and I thought I would share my wisdom, I love growing older because I truly become more me.
Let me know something you have learnt in your life!
@taragfit
Here is exactly what I am going to do to drop some kgs over the next few weeks!
Follow me on instagram to see more: @taragfit
It is cosy season, we all want to wrap ourselves in blankets and drink hot chocolate.
You might be feeling unmotivated, low and not just not your best self but that is why I made this podcast!
This podcast is your ultimate guide to staying positive and productive throughout the winter months. I chat about practical strategies and actionable advice to keep your spirits high when the temperature drops. You got this!
JOIN MY 6 WEEK CHALLENGE
I had the incredible guest Sinead @the_wellness_gal_ on the podcast and what an episode it was, I honestly feel like it was one of my favourites.
We speak all about mastering your mindset, overcoming limiting beliefs, getting out of a rut and living the life you have always dreamed of.
You can find Sinead here on instagram.
My challenge starts 6th of November where we focus on your training, nutrition and mindset for 6 weeks - sign up here
In this episode I tell you everything you need to know about THRIVE my 6 week programme:
- Who it is for
- How it will help you
- What you can achieve
- What you get within the programme
- What to expect
- Answering any questions you may have!
Thrive is my 6 week group coaching challenge which is made for you if you want to lose body fat, build muscle, be held accountable and make routines that LAST!
It is £145 for 6 weeks!
The challenge starts on MONDAY 6TH NOVEMBER - sign up open now. CLICK HERE to sign up.
Any further questions about the challenge then please DM me on INSTAGRAM HERE.
Tara x
In this episode myself and Andy discuss about the pressure to lose body fat when you have just moved to Australia, navigating your social life, balance and making friends.
Check out Andy's instagram here if you want to reach out to him!
In this solo episode I talk about what to do to get out of that feeling of being bored, stuck or unexcited in your life!
I hope it helps, let me know - https://www.instagram.com/taragfit/
Questions answered by Tara and Caz in this podcast for THRIVE CLIENTS:
- Should we be aiming for 3 meals plus snacks or just meals?
- The benefits of journaling
- How to stay motivated and mindful of your goals each day.
- How do you stay motivated and push yourself when your mindset is negative.
- Any good habits Tara or Caz have for morning night time routines
- Tips to enjoy running!
- Can you get away from the mindset of thinking about the calories in everything you eat and still maintain eating the right amounts?
- What to do when you are injured?
- Does it matter if you substitute some exercises?
- Food labels, good and bad carbs, energy crashes
- I feel like I’ve got Myself back into a rut so quickly. How to get out of a rut?
- Benefits of weighing everyday and how not to get addicted or hung up on scales.
In this solo ep I discuss my struggles moving to Aus, making friends, feeling out of sorts and how to overcome this in Q4 of the year!
@taragfit
In this episode I debunk 5 myths you may believe to be true about fitness, health and fat loss that simply are not.
I hope you enjoy :) Tara
Questions asked by THRIVE coaching clients and answered by Tara and Caz.
Podcast questions:
- Being very hard on myself and not too kind about body image ect.. any advice?
- How do I handle people who are constantly promoting body positivity and struggling to appreciate my own body.
- Why you lose weight very quickly at the beginning, and is it safe?
- My scales calculate a body fat percentage and I was wondering how much attention I should pay to that vs overall weight or in conjunction with?
- Explain progressive overload, compound lifts, EMOM, AMRAP, supersets etc.
Listen to progressive overload episode here
Listen to body image episode here
Want to join the next THRIVE intake? waitlist here
This week's episode is all about maintaining your body image when dieting..
BODY IMAGE JOURNAL PROMPTS:
- List five things you appreciate about your body, regardless of its appearance.
- What does your body do for you on a daily basis?
- What are you struggling with at the moment?
- Ask yourself what you have wrote, is it true?
- What will make you feel better today or right now? Do it.
Instagram: @taragfit
Do you consistently tell yourself you are not good enough? You can't do it? You are not able? Well this is for you!
5 actionable steps to overcome self sabotage!
Thanks for listening, Tara
@taragfit on IG
Questions answered by Tara and Caz in this podcast:
- When trying to track a meal and putting in everything individually is it better to overestimate the calories?
- Struggling with steps in the weather - tips?
- Will sleep affect progress (know not getting enough sleep but kids keeping you up)!
- Balancing life with work, baby, goals - tips?
- How to reduce sweet tooth and snacking?
- Hard to let go of instant results - tips?
- Resisting snacks in work - tips?
- Noticed cholesterol intake increased on MFP should be worries
- High protein on the go snacks in the heat and how to get more protein in
- Your watch says you burned more calories, do you eat more?
- Tips for managing nutrition on holidays!
Listen here for tips to reduce hunger and cravings.
Listen here before you go on holidays.
Listen here after you go on holidays.
In this episode I dive into why you are always starving on a calorie deficit and how to overcome it with practical tips and explanations!
I hope you find it helpful. If you want to work with my time then apply here.
In todays episode I break down how to manage your weekends with 2x options and many examples of what I personally would do. Anyone who has any questions message me on instagram @taragfit or email me here.
If you enjoy it don't be afraid to share it and tag me! Tara x
Questions answered by Tara and Caz in this podcast:
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best way to consolidate workouts / steps with a very busy lifestyle to get the best possible results?
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finding it hard to track - any tips?
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How to set boundaries with friends and family - the awkward situations.
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How to get an endorphin high from resistance training?
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How to get up earlier and not snooze your alarm...
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Tips to getting more vegetables in your meals and examples
.. and so much more! This was a fab podcast.
Any other questions send them into the group chat.
Tara x
This podcast talks about how it is NOT easy to lose body fat, especially if you are not making it easier for yourself! It is such a common misconception, but I hope that this helps you!!
If you want to work with the team click here to apply.
Want to chat? message me on instagram - @taragfit
In this solo episode I speak about how you cannot hate yourself into happy or change, you have to work from within first!
If you enjoy the podcast please share it and tag me in your stories! Thank you for being here.
Tara - https://www.instagram.com/taragfit/ x
In this episode myself and Caz talk about RESETTING and realigning ourselves with out goals and what we want in life.
You can join us starting this MONDAY 18TH SEPT by clicking here - THRIVE CHALLENGE
Any questions DM 'RESET' here
Tara x
In this solo ep I talk about the 10 most common reasons why I see people not lose body fat or plateau on their fat loss journey.
If you want to join THRIVE - click here
More info on the challenge - click here
DM me on INSTAGRAM "PODCAST" if you want to chat about your goals - click here
In this episode I talk all about how to get into a good routine and out of a rut. All the tips and tricks I have and use with clients that actually WORK!
If you want to work with us click here
If you want to join THRIVE waitlist - click 'thrive'
Follow me: @taragfit
We are back guys! Weekly episodes:
Monday UK 6AM/ AUS 3PM
Wednesday UK 6AM/ AUS 3PM
Catch me on instagram: @TARAGFIT
Thriving Q&A - Subscription members Podcast!
Questions:
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Tips for going on holidays without any guilt
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How to chase goals whilst going with the flow
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Being honest with yourself and calling yourself out when your actions are not really aligned with your goals
Any questions DM me @TARAGFIT
Apply for coaching: www.taragallagher.co.uk
Thriving Q&A - Subscription members Podcast!
Questions:
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How to make achievable steps for getting back on nutrition
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How to deal with holidays and fat loss goals
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Night time routine
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Lack of sleep and tiredness impacting results and mood - how to fix it
Lumie alarm: https://amzn.to/45orK6H
Any questions DM me @TARAGFIT
Apply for coaching: www.taragallagher.co.uk
Thriving Q&A - Subscription members Podcast!
Questions:
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Dealing with the kids being off school and change in routine/busy life
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Eating healthy on a budget / cost of living crisis - tips
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Difficulty managing your own time/busy schedule
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How to deal with busy summer/events/holidays
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How impactful a change in enviornment is on us and how to deal with it
Any questions DM me @TARAGFIT
Apply for coaching: www.taragallagher.co.uk
THRIVE 4.0 Q&A 6: These questions are asked buy THRIVE and THRIVING clients:
1) How to find motivation when you feel you have none
2) How do I when my body is trying to communicate with me like when I may need to rest ?
3)How to take a positive mindset and approach etc,
4) Tips for journaling, Journaling prompts and affirmations
5)How to avoid comparing yourself to others when on your weight loss journey
6)How to control snacking
7) Losing love for the gym and how to get it back
8) is there a lesser evil to order when eating out / how best to order sensibly?
9) All about THRIVING: how can we sign up for thriving follow on group/ continued access to app? / workout plans? whats involved
Link to sign up to THRIVING will be with this weeks check ins!
have a great week xx
THRIVE 4.0 Q & A 5 - these questions are asked by THRIVE and THRIVING clients!
- How to track fibre if you aren't tracking calories?
- Tips on adding fibre to your diet?
- Fallen off the wagon and can't seem to get back on track (i have friends back from Australia and its been catch ups etc), feeling deflated and that I signed up for the programme at the wrong time. I go on holidays next week and had wanted to feel slightly better in myself but unfortunately not going to happen. Any tips on mindset or how to get back into again?
- How to get back on it after days off it
- How would you count workouts with friends in with your gym program? Have a friend who's suggested we gym together sometimes but would mean following a slightly different workout
- Measurements not changed too much but clothes feeling looser - why?
- Hitting PBs with weights last week, not able to maintain same weight this week so had to reduce slightly? Assuming that’s normal?😬
- in the gym should we be doing the same work out everyday or every week in the gym like just say i go 3 times a week to the gym should i change it up each day that week or work on progressive overload daily when feeling i can, dunno if that makes sense
- Something on why our mind gives up before our body sometimes for e.g. during a workout, doing something difficult/outside our comfort zone, etc.
- Navigating health journey while balancing full time work and other priorities, how to meet targets with competing priorities
Any other questions please message into the group!!
THRIVE 4.0 Q&A 4- These questions are asked by THRIVE and THRIVING Clients:
Q1: Any tips on getting back on track after a weekend away?/ Or … after a horrendous week?
Q2: How to cope with the male dominated sections of the gym! Often when I go down to use the squat rack I'm the only woman there and the male energy is very intimidating
Q3: How to make progress without tracking food/calories
Q4: How to get out of a slump/ feeling super unmotivated
Q5: : Getting steps in when the weather is awful- I have failed miserably this week and have actually missed getting the steps in!
Q6: Is it OK to get alot of daily protein from processed foods, like protein bars and protein puddings? Just find it difficult to hit the target without using them.
Q7: Is there an easy way to see on MFP the macro split per meal? So how much protein in total is in my breakfast? Rather than clicking into each food and manually adding it up?
Q8: Is it better to squat/deadlift/hip thrust etc for more reps with a lighter weight, or, better to do heavier weight with fewer reps? Or is it down to personal preference?
Q9: How to get the motivation to get up and gym in the morning. At the moment my routine is all over the place because of my bf's shifts, so I don't have set times for the gym, and getting up in the morning for it is really hard
Q10: Food ideas for hitting your protein target, how to use protein powders more?
Q11: I seem to never hit my calorie goal, could be anywhere between 300-500 cals short. any ideas of protein heavy foods that I could be eating?
In solo episode I chat ALL about fat loss and the craic with it!
From what to do, to why you should do it along with the mindset stuff no one speaks about!
If you want to come on board my team then click here to apply.
@taragfit
THRIVE 4.0 Q & A part 2 - these questions are asked by THRIVE and THRIVING clients!
- When to know when to increase the weights used in exercises without overexerting myself?
- Would love to know how to break the ‘I deserve this…’ mindset when it comes to eating treats
- Is it okay to combine two workouts in the same session if they’re targeting different areas? Eg. One legs and one arms. Would it be as effective as doing them on separate days? Some days I have more time to spend in the gym than others.
- I ve hurt my ankle and back. Can't get steps in at all any advice. Very very frustrated
- Dealing with injuries and sickness
- Is there such thing as too much of a calorie deficit that actually causes you to gain weight? Keep hearing about how if your energy balance is too low your body suddenly holds onto more fat?
EXTRA LISTENING:
PROGRESSIVE OVERLOAD
TRAINING AND NUTRITION AROUND YOUR MENSTURAL CYCLE
THRIVE 4.0 Q & A - these questions are asked by THRIVE and THRIVING clients!
- Intermitant fasting, what do you think?
- I’m definitely nervous about my eating after the 6 weeks - how to maintain.
- When do know how to reduce calories if you continue to lose weight ? Is there a physical sign or more weight number that indicates to reduce and be how much ?
- What's the difference between a Kas glute bridge and a hip thrust?
- Any suggestions on eating around my period?
- How to deal with low self esteem, mood and energy around your period?
- Best vegetarian sources of protein please!
- Do you have to take a rest after each exercise?
- If it's worth adding an extra gym session when you have the time, and which one would be beneficial?
Part 2 coming.
EXTRA LISTENING:
PROGRESSIVE OVERLOAD
TRAINING AND NUTRITION AROUND YOUR MENSTURAL CYCLE
In this episode I chat with my first ever client Therese, I am so proud of her!
Tess came to me with a fat loss goal, with no real notion of how to lose body fat, she went through fat loss phases, completely changed her mindset on dieting and her lifestyle, worked along with her values and overcame her limiting beliefs about PCOS.
It never held her back and now she is living her best life!
If you want to come on board my team then click here to apply.
Follow and tag me: @TARAGFIT
Work with me:
https://www.taragallagher.co.uk/
In this solo episode I chat about being more adaptable, because life doesn't get any less busy, things do not get less complicated and life continues going on - so you can learn to respond rather than react!
Follow and tag me: @TARAGFIT
Work with me:
https://www.taragallagher.co.uk/
THRIVE 4.0 Q and A, these questions are asked by the TEAM THRIVE clients.
Questions answered:
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How to make sensible decisions when you’re on holiday
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How to go away and not feel bad or guilty about it when on this challenge right now!
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How to overcome gym anxiety, I get super nervous when I go to the main weights section
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Is there ideal set times to space out meals and snacks?
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Is it ok reorder the exercises in the set? Often have to because of equipment availability in the gym when it's busy
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What’s the best way to count cals in alcohol drinks?
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Any tips for sleeping?
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Should I lift lighter if I am having pain and my form doesn't feel right?
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What to pick when you eat out?
Additional resource listening:
HOLIDAYS AND FAT LOSS AND VALUES
COMING BACK FROM HOLIDAYS, THE BLUES AND GUILT
HOW TO EAT OUT ON A CALORIE DEFICIT
In this solo episode I chat about knowing when your goals of fat loss and your values no longer align.
It is ok to admit this because it feels like a weight has lifted off of your shoulders!!!
Follow and tag me: @TARAGFIT
Work with me:
https://www.taragallagher.co.uk/
Instagram Q&A - you asked, I answer:
- Life update - moving to Australia
- How I became an online coach
- Machine vs free weights - what is better?
- apple watch and airpods - worth it?
- How to stop binge eating days when on track
- How to get out of a fat loss plateau - increase activity or decrease kcals?
- The Croissant Run Club
- How do you keep the faith and stay with the programme
- How to manage emotional eating
- My guilty pleasure for food, tv show and thing
Follow and tag me: @TARAGFIT
Work with me:
https://www.taragallagher.co.uk/
A warm welcome to the THRIVE Q&A, how they work etc.
Questions answered:
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Should we add any cardio or LISS or bike or Yoga ?
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Is protein the most important macro?
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Vegans having higher fat and protein content.
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Should I go over my calories to get my protein target?
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Can you bank calories?
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Change calories on hiking days or not?
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Should I track/how to track meals out?
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Going to do something I value - SHOULD I track?
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Practical examples of how to get protein into your diet!
Additional resource listening:
PROTEIN PODCAST
CALORIE BANKING PODCAST
CARDIO FOR FAT LOSS?
In today's solo episode I speak about filling up your cup and recharging your energy.
Why do we always neglect ourselves and dance on the edge of burn out? Well no more, health is multifaceted and we need to start looking after ourselves!
Follow and tag me: @TARAGFIT
Work with me:
https://www.taragallagher.co.uk/
If you are back from holidays and now you are panicking about the progress you have 'ruined' - listen to this and calm yourself down. Full of memories, full of craic and ready to keep er lit!
If you want to sign up to Thrive 4.0 Challenge CLICK HERE START 12TH JUNE!!!
DM me 'THRIVE' @TARAGFIT OR @CAZCOACHING - for more info, the sign up link or to discuss if you are the right fit!
Work with me:
https://www.taragallagher.co.uk/
If you are worried about going on holidays and ruining your progress this is for you!
If you want to sign up to Thrive 4.0 Challenge CLICK HERE START 12TH JUNE!!!
DM me 'THRIVE' @TARAGFIT OR @CAZCOACHING - for more info, the sign up link or to discuss if you are the right fit!
Work with me:
https://www.taragallagher.co.uk/
If you struggle with yo-yo dieting, the diet starts monday mentality, restritction/binge cycle, don't know how to balance your lifestyle, want to tone up AND SUSTAIN THE RESULTS - this is for you
If you want to sign up to Thrive 4.0 Challenge CLICK HERE START 12TH JUNE!!!
DM me 'THRIVE' @TARAGFIT OR @CAZCOACHING - for more info, the sign up link or to discuss if you are the right fit!
Work with me:
https://www.taragallagher.co.uk/
Follow: @taragfit
- holiday advice - on a fat loss phase
- how to say no and not let people down
- how to keep going when you get disheartened by how long it takes
- how to keep going when motivation is low
THRIVE 4.0 STARTS JUNE 12TH - JOIN HERE!
Tara x
THE CAR ANALOGY!
Buckle up baby!
JOIN NEXT 6 WEEK CHALLENGE - OPEN NOW! CLICK TO SIGN UP
Tara x
In today's episode I chat about how winning the morning can change your day and help you become happy and make the process easy for you! Try it.
If ya need any advice or help, DM me on instagram!
Join Thrive:
START 12TH JUNE!!!
Work with me:
https://www.taragallagher.co.uk/services
Follow: @taragfit
- THRIVE 3.0 Q and A 5
- how to improve your mood around your period
- going out for a meal at the weekend and not feeling guilty or restricting after
- how sleep impacts fat loss
- how do you know when you are in too much of a deficit?
- how to manage sugar cravings
- lunch not filling - what do I do? snacks?
- how to achieve mainteance after fat loss
- do you include the weight on the bar when tracking in the gym?
- what is THRIVING, can I stay on Thrive or do I have to sign up again?
.. and much more :)
JOIN THRIVE WAITLIST OUT MONDAY:
https://forms.gle/kdD6gXxKCeTDKbUh7
Tara x
In this week's episode I am joined by another amazing Coach, Maureen!
We chat about fad diets, slimming world, yo-yo dieting and meal plans. Even better we offer our two cents on these marketing gimmicks and offer you genuine advice about how to lose body fat and feel like your best self!
Find Maureen here:
@maureenmjcoaching
mjcoach.com
Work with me:
https://www.taragallagher.co.uk/services
Follow: @taragfit
Contact me: contact@taragallagher.co.uk
In today's episode I explain a little about calorie banking or cycling, a strategy which can be used when trying to lose body fat to help you have more flexibility and enjoy your weekends!
If ya need any advice or help, DM me on instagram!
Work with me:
https://www.taragallagher.co.uk/services
Follow: @taragfit
Contact me: contact@taragallagher.co.uk
- How to add more protein as a someone who does not eat meat
- Difference between KAS Glute Bridge and BB Hip Thrust
- Is it ok to do 2 workouts in 1 day? (eg push and pull)
- How to pick a new gym?
- How to overcome being triggered by clothes sizing, changing rooms etc
- How I personally overcome anxiety in my fitness journey and sit with uncomfortable feelings
.. and much more :)
Further listening..
Protein podcast: everything you need to know:
https://open.spotify.com/episode/6nkoedtRn5lVqWkqwAugnH?si=PP6VRNmOQ5qZTeE3YVhZXQ
JOIN THRIVE WAITLIST:
https://forms.gle/kdD6gXxKCeTDKbUh7
Tara x
In this week's episode I am joined by the incredible Emma from ESG Fitness!
A Q and A style podcast which covers everything you need to know about the menopause, fat loss, sleep, HRT and the beauty that is growing up!
Find Emma here:
@esgfitness
https://esgfitness.co.uk/
Find AFMENTORS (for coaches):
AFMENTORS
https://esgfitness.co.uk/afmlink/
Work with me:
https://www.taragallagher.co.uk/services
Follow: @taragfit
Contact me: contact@taragallagher.co.uk
In this week's episode I am solo chatting about why the scales fluctuate so much!! The scales can be very triggering if you do not understand how and why they change so much!!
Work with me:
https://www.taragallagher.co.uk/services
Follow: @taragfit
Contact me: contact@taragallagher.co.uk
- Is it bad to eat late?
- opinion on calorie counted meals?
- intermittent fasting?
- Is it ok to do steps on average?
- If you find an exercise difficult - should you stop or keep going?
- Are low / no sugars better?
- Tips for going gym after long day at work?
- Does weight fluctuate daily
- Why is protein so important?
- Water intake - how much?
- Are protein products a marketing gimmick
- Practical advice for protein intake
.. and much more :)
Further listening..
Protein podcast: everything you need to know:
https://open.spotify.com/episode/6nkoedtRn5lVqWkqwAugnH?si=PP6VRNmOQ5qZTeE3YVhZXQ
JOIN THRIVE WAITLIST:
https://forms.gle/kdD6gXxKCeTDKbUh7
Tara x
In this week's episode I have the pleasure of chatting to my incredible inspiring THRIVE client Hannah!
A mum, a shift worker, an absolute weapon who has taken her health into her own hands, 10kg down and a whole lot happier and healthier!
We chat about her struggles from emotional eating and weight gain after a serious back injury, to savage doctors giving her the truth bomb. Understanding the ball was in her court and then navigating her fitness journey from boxing to running, weight loss, the reality of being a shift worker and how she overcomes it everyday! Oh and she even opens up about her experience with Menopause!
Hannah is an inspiration and it is a pleasure to watch her become her best self!
Work with me (waiting list):
https://www.taragallagher.co.uk/services
Follow: @taragfit
Contact me: contact@taragallagher.co.uk
In this solo episode I chat about the weekend struggles of staying on track and how to overcome it to reach your goals and break free of the all of nothing mindset!!
Work with me (waiting list):
https://www.taragallagher.co.uk/services
Follow: @taragfit
Contact me: contact@taragallagher.co.uk
THRIVE 3.0 Q and A 2
- Guilt after the bank holiday or feeling like ya fckd it
- Progressive overload: when to increase weight, reps and when it is too heavy
- How many carbs and fat should I eat?
- Is it better to build muscle or fat first? can I do both?
- Should I hit my calories or protein first?
- Should I train fasted or eat before workouts?
.. and much more :)
Further listening..
PROGRESSIVE OVERLOAD:
https://open.spotify.com/episode/3BLmztaj1BS19xdUG5JMQB?si=40e4d164e1e7487a
Tara x
In this solo episode I chat about manifesting, holding yourself back, how to adapt the mindset that will give you the life you are currently dreaming about!
Work with me:
https://www.taragallagher.co.uk/services
Follow: @taragfit
Contact me: contact@taragallagher.co.uk
In this solo episode I chat about the fact that the world is gracing us with not just one but 3 bank holidays!!!! this month coming woo!!
... but that can be a b**tch for throwing us out of routine and making our deficits seem harder, so listen to this for some tips!
Work with me:
https://www.taragallagher.co.uk/services
Follow: @taragfit
Contact me: contact@taragallagher.co.uk
THRIVE 3.0 Q and A 1 topics covered:
- An introduction of me chatting and explaining not to overwhelm yourselves
- Why meal plans are shite
- Timing of food to reduce hunger
- How to calorie bank for weekends and tips
- How to track when out for food
- What to do if your hungry 24/7
- Importance of protein and why you have a target
- What to eat after the gym on the go
- High protein and low fat sources
.. and much more :)
Further listening..
How to eat out on a calorie deficit:
https://open.spotify.com/episode/0JpJzoDwQ1TwMC2E6y8Bb5?si=f736a51d13c84ab6
Balancing social life with goals:
https://open.spotify.com/episode/1xqmcqq9F2iRLhrPbm92ir?si=9e93e701ee0f495e
Tara x
In this solo episode I chat about controlling your controllables and letting go of what you cannot control!!!
Want to come join me and the group for THRIVE 3.0 6 Week Programme?
sign up here!!
Work with me:
https://www.taragallagher.co.uk/services
Follow: @taragfit
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
In this solo episode I chat about dieting before summer, the do's and don'ts.
I speak about my experiences and help you to avoid the quick fixes and start now so it is sustainable!
Want to come join me and the group for THRIVE 3.0 6 Week Programme?
CODE: EARLYBIRD gets you £20 off until Sunday 16th!
sign up here!!
Work with me:
https://www.taragallagher.co.uk/services
Follow: @taragfit
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
In this episode I chat with the amazing Kate Hewitt!
Kate is an online coach who specialises in body image and improving your relationship with food, she is an amazing human and her story which she shares with me on this podcast really shows how passionate she is about what she does today!
We discuss binge eating, photo shoot preps, hypothalamic amenorrhea and much much more.
Find Kate here:
https://www.instagram.com/_katekoaching_/?hl=en
https://www.youtube.com/@katehewitt5465
If you enjoyed this episode please make sure to share it with a friend or on socials to help others! Tara xx
Work with me:
https://www.taragallagher.co.uk/services
Follow: @taragfit
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
Double bank holiday can break about a lot of anxiety for those on a fat loss phase, but fear not this podcast will give you the tips to stay on track and the bullet proof mindset to overcome it!
If you enjoyed this episode please make sure to share it with a friend or on socials to help others! Tara xx
THRIVE 24TH APRIL:
Thrive Waiting List
CROISSANT RUN CLUB:
Info here - 9th APRIL ENNISKILLEN
Follow: @taragfit
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
Thrive 2.0 Q&A 4 PART 2
Topics Covered:
-How to get more comfortable with exercises in the gym?
-
Can you see physical changes without lower calories?
-
Tips for getting up earlier in the morning when exhausted
-
How to stay consistent when weight loss plateaus..
-
How to deal with so many events coming up during fat loss e.g. hens, holidays etc
-
Should you track on holidays?
-
How to improve your relationship with your body and reduce guilt
-
How to improve recovery of your sore muscles
Other resources:
Inner Critic Podcast
Thanks for the questions guys!!
Any further questions please send them on Facebook group :)
WAITLIST NOW OPEN FOR THRIVE 3.O:
https://forms.gle/gnyrjoHKt6QcSuRX9
Tara x
Thrive 2.0 Q&A 4
Topics Covered:
-
Difficulty balancing training with life
-
How to stay within reasonable calories without so much weighing and measuring
-
What is calorie banking?
-
Feeling guilty about going over calories..
Part 2: NEXT PODCAST..
Thanks for the questions guys!!
Any further questions please send them on Facebook group :)
WAITLIST NOW OPEN FOR THRIVE 3.O:
https://forms.gle/gnyrjoHKt6QcSuRX9
Tara x
In this episode I chat with my big sis Coná Gallagher!
From a car accident to swimming in the sea, to starting an instagram page to modeling for lifestyle sports, this past 2 years has been an amazing roller coaster full of beautiful opportunities all because she stepped outside of her comfort zone!
We discuss adulting, making friends, starting social media pages, letting go of others opinions and doing whatever the heck ye like!
Find Coná here:
https://www.instagram.com/dipsnhips/?hl=en
If you enjoyed this episode please make sure to share it with a friend or on socials to help others! Tara xx
Work with me:
https://www.taragallagher.co.uk/services
Follow: @taragfit
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
Thrive 2.0 Q&A 3
Topics Covered:
-
Hair washing as a gym gal
-
Struggling with fitting sessions in and being realistic
-
How to improve recovery
-
Adding cardio for fat loss, is it worth it?
Thanks for the questions guys!!
Any further questions please send them on Facebook group :)
Tara x
In this episode I chat with Sinead O'Brien from SOL life coaching.
From not having a clue what to do with your life, finding fulfilment outside of your job and making friends as an adult - we discuss it all and Sinead offers some amazing advice.
Find Sinead here:
https://www.instagram.com/so_lifecoach/ or DM her for an Online Life Coaching Session.
If you enjoyed this episode please make sure to share it with a friend or on socials to help others! Tara xx
Work with me:
https://www.taragallagher.co.uk/services
Follow: @taragfit
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
In this episode I defunk the BS around supplements!
Do I need to take protein, creatine, BCAA's, sniff pre workout?
https://www.amazon.co.uk/Better-You-Dlux-Vitamin-Spray/dp/B08G57MJW9?th=1 - vit D
If you enjoyed this episode please make sure to share it with a friend or on socials to help others! Tara xx
Work with me:
https://www.taragallagher.co.uk/services
Follow: @taragfit
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
Topics Covered:
-
Exercise order
-
Exhausted and cravings
-
Period and Cravings
-
Progressive overload
-
Eating out
-
Getting your motivation back
-
Calorie tracking: time consuming and accuracy
-
Low calories or nutrient dense
-
Weight fluctuations
-
Is it bad to not workout
-
What does Tara eat in a day
RESOURCES:
PROGRESSIVE OVERLOAD POD
PERIOD POD
SOCIAL LIFE AND EATING OUT ON DIET POD
Thanks for the questions guys!!
Any further questions please send them on Facebook group :)
Tara x
In this episode I talk about comparing ourselves to others on social media. Why do we do it? How can you stop it?
If you enjoyed this episode please make sure to share it with a friend or on socials to help others! Tara xx
Work with me:
https://www.taragallagher.co.uk/services
Follow: @taragfit
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
In this episode I talk about how to create the perfect routine and buy time back!
Work with me:
https://www.taragallagher.co.uk/services/thrive-with-tara
Follow: @taragfit
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
Topics Covered:
-
Protein intake: how to increase it?
-
Averages steps and calories
-
Do I have to drink protein shakes?
-How to get back on the band wagon?
-How to not fall off it in the first place
-Can a long weekend trip ruin my progress?
-Tips for a big drinking weekend... (paddies)
Thanks for the questions guys!!
Any further questions please send them on Facebook group :)
Tara x
In this episode I talk about shift work, as a gal who worked in the largest trauma centre in London I know the craic!
I dive into my tips and tricks which can help you to reach your goals whilst working chaotic hours.
If you need a hand with this, message me on instagram @taragfit
Need a sign to start your fitness journey? This is it - LAST DAY SIGN UP IS WEDNESDAY 8TH MARCH :JOIN THRIVE NOW
6TH MARCH 6 WEEK PROGRAMME INFO:
https://www.taragallagher.co.uk/services/thrive-with-tara
Follow: @taragfit
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
In this episode I talk about the famous 10,000 steps goal.
It is not too late to join Thrive - JOIN THRIVE NOW
6TH MARCH 6 WEEK PROGRAMME INFO:
https://www.taragallagher.co.uk/services/thrive-with-tara
Follow: @taragfit
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
In this episode I talk about how to lose belly fat!
Need a sign to start your fitness journey? This is it :JOIN THRIVE NOW
6TH MARCH 6 WEEK PROGRAMME INFO:
https://www.taragallagher.co.uk/services/thrive-with-tara
Follow: @taragfit
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
SIGN UP FOR THRIVE 2.0 NOW OPEN WE START MARCH 6TH !
FINAL Q&A for Thrive 1.0 (Group Coaching Programme) now live:
Topics Covered:
-
Other people plating your food
-
Judgey work colleagues
-
Gym and fat loss
-
Feeling like you don't know what to write when journaling
-
How to move away from tracking
-
Increased hunger when going to the gym
-
How to reduce food guilt
-
STAY ON FOR THRIVINGGGGGGG
Thanks for the questions guys!!
Any further questions please send them on Facebook group :)
Want to be on THRIVE?
SIGN UP NOW!! WE START MARCH 6TH!
Tara x
In this episode I talk to Diego Gennaro a Sicilian PT for over 15 years! I asked him all of the most common questions I get asked by you guys on Instagram:
Topics covered:
-
Building a dump truck and getting lean
-
How many days to train?
-
When to train?
-
Comparing on social media?
-
Why some people give up after 2 weeks
-
How to get your first chin up..
and much much more!
Find Diego on:
Instagram: @diegogennaro_personaltrainer
Youtube: @diegogennaro_personaltrainer
I hope you found this helpful, ps the next THRIVE Challenge starts on 6th March - details here! You do not wanna miss it!
Follow: @taragfit
https://www.taragallagher.co.uk/services/1-1-online-coaching
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
In this episode I talk about being sick (as I am in this ep) and if it is really going to ruin your progress! I discuss what you can you do to get back to it asap...
PS THRIVE STARTS ON 6TH MARCH!!!!!!! WAITLIST HERE
I hope you found this helpful!
Follow: @taragfit
https://www.taragallagher.co.uk/services/1-1-online-coaching
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
In this episode myself and Caz speak about career change. The highs and lows and everything in between! Not knowing what to do can be really stressful but know that you can create the future you ultimately want!
I hope you found this helpful!
Follow: @taragfit and @cazcoaching
https://www.taragallagher.co.uk/services/1-1-online-coaching
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
In this episode I speak about how impatience is killing your progress!
https://www.taragallagher.co.uk/services/1-1-online-coaching
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
In this episode I speak to Maureen from MOJO&CO for my first guest on the podcast we discuss everything you need to know about Journaling!
-
About MOJO and Co
-
Journaling for beginners
-
Journaling for your mental health
-
Gratitude Journaling
-
Brain Dump Journaling
... and much more!
You can find Maureen on Instagram @mojoandco.ie_journalsShop here: https://www.mojoandco.ie/
Buy My Brand New Gratitude Journal:
https://www.taragallagher.co.uk/shop
Want to work with me?
https://www.taragallagher.co.uk/services/1-1-online-coaching
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
Email: contact@taragallagher.co.uk
4TH Q&A for Thrive (Group Coaching Programme) now live:
Topics Covered:
-
Why some exercises are so much harder than others
-
Should I track veg on MFP?
-
Struggling to balance social life advice
-
Being sick: nutrition and guilt
-
Are lifting straps a good idea?
-
Opinion on creatine
Thanks for the questions guys!!
Any further questions please send them on Facebook group :)
Want to be on THRIVE?
Join the waitlist here!
Tara x
In this episode I speak about how you can balance your social life with your health and fitness goals!
-
Comparison to other peoples instagram life
-
Identifying your Goals
-
Identifying your Values
-
Are your actions in alignment with these?
... maybe you need to adjust your expectations!
https://www.taragallagher.co.uk/services/1-1-online-coaching
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
3RD Q&A for Thrive (Group Coaching Programme) now live:
Topics Covered:
-
How to get back to it after being Sick and feeling guilty
-
How to get back to it after 'letting it slip...'
-
Lack of Motivation when you are feeling low
-
How to deal with your body changing, excess skin and no boobs
-
Magnesium supplements for sleep
-
Croissant club
Thanks for the questions guys!!
Any further questions please send them on Facebook group :)
Want to be on THRIVE?
Join the waitlist here!
Tara x
In this episode I speak about training around your menstrual cycle:
-
Why do we feel so strong some weeks and weak others?
-
Why we crave chocolate around our periods?
-
Do we HAVE to change our training around our periods?
1-1 Coaching:
https://www.taragallagher.co.uk/services/1-1-online-coaching
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
In this episode I speak about the importance of sleep and how to create a good sleep routine!
-
Sleep routine
-
Caffeine
-
Light Exposure
-
Shift workers
1-1 Coaching:
https://www.taragallagher.co.uk/services/1-1-online-coaching
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
In this episode I speak about how to navigate a meal out / event on a calorie deficit.
-
Identifying your values
-
Calorie Banking
-
Energy Balance
1-1 Coaching:
https://www.taragallagher.co.uk/services/1-1-online-coaching
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
2nd Q&A for Thrive (Group Coaching Programme) now live:
Topics Covered:
-Bed time routines, the importance of sleep and shift work
-
Is myfitnesspal and tracking accurate
-
Eating out and pancing on a deficit
-
Periods: training and cravings
-
Deadlift Vs RDL and any form tips ask I will send!!
Thanks for the questions guys!!
Any further questions please send them on Facebook group :)
Want to be on THRIVE?
Join the waitlist here!
Tara x
In this episode I speak all about how important HOW you actually speak to yourself about your body, food and your mind! It might be more impactful than you think!
1-1 Coaching:
https://www.taragallagher.co.uk/services/1-1-online-coaching
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
In this episode I speak all about why you may not be seeing progress from gym classes - no matter how many you go to!
1-1 Coaching:
https://www.taragallagher.co.uk/services/1-1-online-coaching
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
First Q&A for Thrive (Group Coaching Programme) now live:
Topics Covered:
-
Protein Powder
-
Alternative Exercises in the gym
-
Consistency
-
Motivation (the dip)
-
Your period and the impact it has on training and body image
-
Progressive Overload
-
Gratitude
Thanks for the questions guys!!
Any further questions please send them on Facebook group :)
Tara x
In this episode I speak all about rest days, their importance, the guilts and why sometimes ya just need a feckn break!
1-1 Coaching:
https://www.taragallagher.co.uk/services/1-1-online-coaching
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
In this episode I speak all about me quitting my job, here is to 2023 and the passion path
1-1 Coaching:
https://www.taragallagher.co.uk/services/1-1-online-coaching
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
Let me know what ye call the name in your head, take their power AWAY!
If you wanna work with me then check out THRIVE with Tara, my brand new 6 week programme starting on Jan 16th!
Price - £20 per week
Sign up here:
https://www.taragallagher.co.uk/6-week-challenge
Any questions: https://www.instagram.com/taragfit/ @TARAGFIT on instagram
contact@taragallagher.co.uk
Remember:
-
If its not a f*ck yes, its a NO!
-
Boundaries are there to protect your energy!
-
You cannot pour from an empty cup!
-
You don't have to, you get to!
-
You are going to die some day!
If you wanna work with me then check out THRIVE with Tara, my brand new 6 week programme starting on Jan 16th!
Price - £20 per week
Sign up here:
https://www.taragallagher.co.uk/6-week-challenge
Any questions: @taragfit on instagram or contact@taragallagher.co.uk
Welcome to THRIVE with Tara, a 6 week programme designed to help you start thriving! Ditch the YO-YO dieting, understand the basics and work from the inside out to get the results you really want!
6 weeks of:
Nutrition
Training
Mindset
1-1 Check Ins with me
Become a member of the THRIVE community
A weekly Q&A
and much more..
When? 16th Jan 2023
Price - £20 per week
Sign up here:
https://www.taragallagher.co.uk/6-week-challenge
Any questions: @taragfit on instagram or contact@taragallagher.co.uk
Gym anxiety? We have all been there!
Remember you have to be a beginner to become a master!
You have got this!
Send any questions you have for me via Instagram, I love answering them and helping you!
Tara x
1-1 Coaching or Gym Programmes visit taragallagher.co.uk
Follow me: @taragfit
Contact me: contact@taragallagher.co.uk
In this episode I chat about how to get re-motivated!
Start small, focus on building a habit, make it ATTRACTIVE!
Atomic Habits:
https://amzn.to/3vm2cqC
I hope you find this episode useful!
Send any questions you have for me via Instagram, I love answering them and helping you!
Tara x
1-1 Coaching or Gym Programmes visit taragallagher.co.uk
Follow me: @taragfit
Contact me: contact@taragallagher.co.uk
New year, New me? Sound Familiar?
I am here to tell you that now is the perfect time to set goals and work towards becoming the best version of yourself!
Click the link below to access the journal prompts I and my clients will be following too:
https://www.canva.com/design/DAFV-PHNknQ/1wE7LhNk99zibaUSu2Wi7w/view?utm_content=DAFV-PHNknQ&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton
Any questions? @taragfit (Instagram)
Want to work with me? Visit taragallagher.co.uk
The time of year where we do not know what day of the week it is.
In this short episode I chat through some of the post christmas day feels - food, body image, binging, exercise, self compassion.
If you need to chat to someone please feel free to message me on Instagram @taragfit
Want to work with me? Visit taragallagher.co.uk
In this episode I chat about what to do if you a short on time and do not know what to do in the gym!
Remember something is infinitely better than doing nothing.
I hope you find this episode useful!
Send any questions you have for me via Instagram, I love answering them and helping you!
Tara x
1-1 Coaching or Gym Programmes visit taragallagher.co.uk
Follow me: @taragfit
Contact me: contact@taragallagher.co.uk
In this episode I chat a little bit about Christmas.
I chat about; Over-eating, feelings of guilt, worries about ruining your progress, should you track on Christmas Day?
I hope you find this episode useful!
Send any questions you have for me via Instagram, I love answering them and helping you!
Tara x
1-1 Coaching or Gym Programmes visit taragallagher.co.uk
Follow me: @taragfit
Contact me: contact@taragallagher.co.uk
In this episode I explain the difference between HIIT and LISS training.What is the difference? Which is better? Do I need to sweat?I hope you find this episode useful! Send any questions you have for me via Instagram, I love answering them and helping you!Tara x1-1 Coaching or Gym Programmes visit taragallagher.co.uk Follow me: @taragfitContact me: contact@taragallagher.co.uk
In this episode I explain everything you need to know about PROGRESSIVE OVERLOAD.
What is it? How to do it?
... and how it is essential if you want to get stronger and/or change your physique.
I hope you find this episode useful! Send any questions you have for me via Instagram, I love answering them and helping you!
Tara x
Follow me: @taragfit
Contact me: contact@taragallagher.co.uk
In this episode I answeryour questions about CARDIO!
When? Do I HAVE to do it? Should I do it fasted?
I hope you find this episode useful! Send any questions you have for me via Instagram, I love answering them and helping you!
Tara x
Follow me: @taragfit
Contact me: contact@taragallagher.co.uk
In this episode I discuss everything you need to know about losing your period due to HA. I compiled all the info out there into this podcast. One that I wish I could’ve had at the start of my journey! Feel free to follow along and share it with a friend, I really appreciate it!Tara xFollow me: @taragfitContact me: contact@taragallagher.co.uk
Get in there before the gyms become full! You’ll thank yourself (and me) come Jan! Feel free to follow along and share it with a friend, I really appreciate it!Tara xFollow me: @taragfitContact me: contact@taragallagher.co.uk
In this episode I highlight my experience with losing my period due to over-exercising and under-eating in pursuit of losing body fat.
As women our periods are essentially our monthly report cards. It is paramount that we protect them and that it’s normalised.
Feel free to follow along and share it with a friend, I really appreciate it!
Tara x
Follow me: @taragfit
Contact me: contact@taragallagher.co.uk
This episode takes you through my fitness journey from childhood to callisthenics and everything in between.
Yes that includes me nearly sh**ing myself on a boat in Thailand :')
Feel free to follow along and share it with a friend, I really appreciate it!
Tara x
Follow me: @taragfit
Contact me: contact@taragallagher.co.uk
In this episode you will get to know a little bit about your host Tara Gallagher.
Starting from childhood in Ireland right up to my career change in London which lead me to finally follow my passion..
Please bare with me as I navigate the podcast world, I went for imperfect action so my audio isn't amazing!
Feel free to follow along and share it with a friend, I really appreciate it!
Tara x
Follow me: @taragfit
Contact me: contact@taragallagher.co.uk
Hello,
Welcome to the Keep 'Er Lit Podcast with me your host Tara.
In this short trailer clip I explain what you can expect in future episodes.
In the meantime you can contact me:
@taragfit
contact@taragallagher.co.uk