The Keep 'Er Lit Podcast

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...

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: 1. How to make sensible decisions when you’re on holiday   2. How to go away and not feel bad or guilty about it when on this challenge right now! 3. How to overcome gym anxiety, I get super nervous when I go to the main weights section 4. Is there ideal set times to space out meals and snacks? 5. Is it o...

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 emotion...

A warm welcome to the THRIVE Q&A, how they work etc. Questions answered: 1. Should we add any cardio or LISS or bike or Yoga ? 2. Is protein the most important macro? 3. Vegans having higher fat and protein content. 4. Should I go over my calories to get my protein target? 5. Can you bank calories? 6. Change calories on hiking days or not? 7. Should I track/how to track meals out? 8. Going to...

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...

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!...

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

FOLLOW CAIREANN @CAZCOACHING APPLY TO WORK WITH TEAM TGF COACHING: CLICK HERE

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...

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.u...

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.. Protei...

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...

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 protei...

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 th...

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:...

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