The Keep 'Er Lit Podcast

THRIVE CLIENT Q+A: “It’s nearly over… now what?” – How to shift your mindset from short-term to long-term. How to know if you’re ready for maintenance – and what it actually looks like when fat loss ends. Feeling like you didn’t “do enough”? – Here’s how to reframe that and take back control. What small habits made the biggest difference – and how to keep them going beyond the challenge. Why summe...

QUESTIONS ASKED BY THRIVE CLIENTS: How do I balance my relationship values and health goals while being social and living abroad? How do I maintain boundaries in a relationship without feeling like I’m letting the other person down socially? Is it a myth that some muscles (like abs or shoulders) don’t need as much rest as others? Do I need to do my workouts in the programmed order? How do I manage...

Questions asked by THRIVE clients: How can I keep up with my workouts while travelling, especially if I don’t have access to a regular gym? What are people doing to stay motivated or to rebuild discipline when they’ve fallen off track? How do I make myself go to the gym on weekends when I really don’t feel like it? What are some tips for consistently hitting my protein goal? What are the best high...

QUESTIONS ASKED BY THRIVE CLIENTS: How can I stay consistent when life keeps lifeing – feel like there is always something happening whether socially or personally? What should I do when my motivation completely disappears? How do I stop being all or nothing with my habits and routines? What’s the best way to get back on track after a setback or break? How can I build structure when my schedule fe...

Questions asked by THRIVE clients: Is it good to always have protein powder? What should you look for when buying one? Is it okay to have it on rest days or is there a certain workout “threshold” needed? Is there a best time of day to consume it? What’s the difference between short-term fat loss and long-term maintenance? How do we figure out our maintenance calories and when do we know it’s time...

QUESTIONS ANSWERED: Night time is when my snack cravings tend to kick in… any tips on how to help with this please? Would it cause poorer results if I split my 1 hr workouts into 2 halves—30 mins in the morning and 30 mins in the evening? What are your go-to budget evening meals? When eating out, how can I be more mindful with my food and drink choices? How fast should we be increasing weights or...

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Questions asked by clients: What’s the difference between discipline and being too hard on yourself? I’ve made progress, but I still feel like I’m not “there” yet — what should I do next? What happens after this challenge ends? How do I keep my momentum going? How do I avoid slipping back into old habits ? What’s the difference between doing a challenge and 1-1 coaching. What’s your advice for som...

Questions asked by clients: Should I be continuously increasing weights in the gym or should I notice a gradual increase every so often? Chocolate craving after dinner - desperate  Thought i’d be further along than I am. Sweet cravings, over exercising + feeling guilty  Pre gym snack  Putting gym off and motivation to go  How do I deal with the guilt of ordering something more calorie-dense when e...

QUESTIONS ANSWERED: Not taking progress pics because struggling with how you look  Boredom eating in evening  Scales - struggling with them > mindset  How to not give up after seeing results. I know the more weight I lose, the less motivated I'll be to keep going as I'll start to see improvements and not feel the need to really push myself anymore. Any tips for staying motivated? How do...

How do I handle social events without feeling like I’ve blown all my progress? What’s the best way to hit my protein goal if I’m already low on calories? How do I stop feeling guilty about food – especially when I’ve gone over calories or had a treat? I feel like I’m doing everything “right” but not seeing changes in the mirror or scales – what should I focus on instead? How can I shift my mindset...

Questions asked: Going to Hunter valley for 2 nights and doing full day at the winery’s. Going to get workouts done earlier in week and calorie bank as much as I can during the week. Any other tips? What are the best lean proteins? Any suggested meals and snacks? As I’m finding my fat intake looks quite high given my high meat & diary intake. Tips to help plan your week when working as an agen...

Podcast Questions What are your goals for the next quarter of the year? What has been your favourite memory of Thrive so far? How do you reset when you feel overwhelmed trying to balance everything—work, family life, workouts, housework, meal planning, etc.—and you feel like a failure? Tips on getting prepared for a first-time race/run. When you’re walking to get your step count in, is it meant to...

Questions answered: How to stay motivated & interested? Struggling with weekends and planning, staying in my calorie deficit. Feel like I need a little more encouragement to push on with this because I’m not seeing the results I want. I realize it’s because I’m not really in a calorie deficit and also, I think I need to be better about weighing my food—but that is a little intimidating for me....

Podcast questions asked by THRIVE CLIENTS: What do we do when our motivation is low?  What’s the best way to balance strength training and running for fat loss? I got injured, now I feel like I am going to lose all my progress.  Is it better to train fasted or after eating? Why am I not losing weight even though I’m eating healthy? How can I stop overeating at night or on weekends? What should I e...

These questions are asked by THRIVE clients on current challenge. How do I stay motivated and interested in training and nutrition long-term? I feel like I’m waiting for the result instead of focusing on the process—how do I shift my mindset? How do I stop comparing my current weight to my past weight (e.g., pre-COVID, early 20s) and focus on where I’m at now? I’ve been struggling mentally for a f...

Why don’t we count our runs toward our 10,000 daily steps? How can I progress my push-ups? I can barely do two at a time at the moment—what’s the best way to improve? How hard should we be training in our sessions? And when increasing weight, should we drop the reps or approach it differently? What’s the best type of protein powder for low calories? Should I go for whey, diet, or isolate? I strugg...

Podcast Episode: Your Fitness Questions Answered – Balance, Motivation, Social Events, and More! In this episode, wedive into your most asked questions around fitness, nutrition, and mindset, including: Cutting down on alcohol over time Managing meals with friends on weekends and finding compromise Staying motivated on days off and weekends How to stay on track when going away for the weekend Bala...

QUESTIONS ASKED: Suggestions for high protein low calorie snacks that don’t have peanuts /peanut butter Can anyone recommend any good pre workouts or creatine?? I usually do my runs in the morning before eating but feeling more tired now I’m doing longer runs for my half marathon training For lunch this week I’ve made a high protein chicken pesto pasta meal prep. I got a rotisserie chicken from Co...

The questions answered in this weeks podcast: Where should you start if you're feeling lost in your fitness journey? Why might you need higher calories instead of sticking to 1500 kcal? What does it mean to be scared of eating more calories, even though you’re already consuming them? How is Tara preparing for Hyrox, and what’s the plan leading up to it? Is post-workout soreness a sign of a good wo...

Summarised Podcast Questions: Protein Snacks: Suggestions for protein-rich snacks that still feel like a treat, especially as a substitute for evening chocolate. Diet Culture: How to avoid the pressure of diet culture, especially at this time of year. Weekends: Tips for staying on track with health and fitness over the weekend. Screen Time: Advice on reducing screen time, especially when working f...

This podcast is for THRIVE clients - we answer your questions! If you want to join us on the next 6 WEEK CHALLENGE: https://join.thrivebytg.com/6week-challenge Does your weight go up when you're toning your body? How can you stay motivated after the New Year excitement fades? When should you eat after a workout? Is it better to eat right away or wait? How can you track calories if you can’t we...

Bonus Q+A Ep!! Questions asked: What’s your why? I know you guys aren’t perfect, and that’s an important lesson for thriving, but most of the time, you seem to have it together. Did something click for you to get to this point? Does that make sense, or do you get what I’m asking? How do you achieve your steps and gym visits around kids being off school? What are the healthiest options for menu and...

Here are the podcast questions broken down for clarity: Other than just having a “do it” mentality, how do you find the motivation to work out first thing in the morning? Are there any specific tricks or tips you use to just get up and do it? Do you recommend indulging a little over Christmas or sticking to mostly high-protein snacks during social occasions? Does heat cause fluid retention or puff...

This podcast is an overview for THRIVE clients. If you just finished the challenge and want to join: - THRIVING click here - Book a call about 1-1 coaching: MESSAGE your coach via app or me on contact@taragallagher.co.uk If you are currently already on: - 1 to 1 coaching - Thriving We will send you all the info direct to your inbox about what is happening over christmas and NY so you are supported...