THRIVE COACHING PODCAST

Tara Gallagher

The aim of this podcast is to help equip our clients with the right tools to become the best version of yourself. There will be a variety of topics and Q+A episodes from clients whilst discussing training, nutrition, mindset and general life. The THRIVE COACHING PODCAST is hosted by Tara Gallagher - Online Coach, Personal Trainer and Diagnostic Radiographer along with the THRIVE coaching team. You can catch me daily on Instagram @taragfit or our team @thrive.coachingonline. Keep 'er Lit x

  1. 5 DAYS AGO

    THRIVE CLIENT Q+A - 4TH FEB 2026

    QUESTIONS: Best high protein breakfast ideas, focusing on whole foods?Is the book Atomic Habits by James Clear worth reading?How do I get over the fear of being ‘embarrassed’ about being on a weight loss journey? I feel like I avoid telling anyone I know even though I know it’s not embarrassing!I struggle a lot with body image especially after taking my weight on the scale, and being obsessive with calories tracked on my fitness pal. How do you start to break this pass/fail mindset?Recommendations for a low cal/easy to consume pre workout snack? I feel sick if I don’t have something before my workout (usually at 6am) but I don’t really have an appetite so don’t want to use up too many calories haha! I know weight isn’t the only measurement to see our progress - but what is a realistic weight/fat loss goal each week/ by the end of the 8 weeks. How do you deal with gym anxiety especially when having to do a session in peak gym hours?If i hit most of my 10-12000 steps throughout my work day at varying intensities is that ok or should i have a more intentional walk to get them pr is a mix of both ok?How do you manage making smarter food choices when out with friends? I still want to be able to say yes to going out with friends for food but want to be able to feel good about the choices I’m making and that they’re in line with my goals. What is the best/easiest way to meal prep with your partner that has different calorie and protein goals targets than you?In ready meals - muscle chefs etc, how is the protein content so high and cals so low? When I try to recreate these meals at home the macros never work out even remotely similarDo I take and upload progress photos every day or just for the weekly check-ins? Have you any tips to increase protein in diet? Have a protein source in each meal but not hitting it with that, will start adding protein rich veg too. Some suggestions would be great.

    31 min

  2. 5 DAYS AGO

    THRIVE CLIENT Q+A 28TH JAN 2026

    QUESTIONS: If I’m using two 4kg dumbbells for an exercise, do I log it as 4kg or 8kg? Front squat: I’m new to this movement and it feels hard/awkward. I feel it in my back even when I focus on elbows forward and high — is this normal? How do you get past feelings of guilt and disappointment when you feel like you’ve undone progress and put weight back on? How do you pick up from where you left off with a more positive mindset? How do you recommend juggling camogie, gym, and running without feeling like training is too broad or all over the place? I train first thing in the morning — should I eat something beforehand? Do I need to add cardio to lose body fat? I’m really struggling to bring myself to journal. It feels like self-sabotage or avoidance of self-reflection — any tips? You mentioned using ChatGPT to save money and reduce food waste — can you talk us through how you do that? How do you stop feeling “behind” after a bank holiday when you’re exhausted and chasing your tail all week? Struggling to stay on track while working FIFO — I’ve done it before but lately I overindulge on time off because I know I’m going back to work. How do I break that cycle? Tips for staying on track at the weekend? When you’re feeling unwell, what should you prioritise: rest, nutrition, or movement?

    34 min

  3. 21 JAN

    THRIVE CLIENT Q+A 21ST JAN 2026

    QUESTIONS ANSWERED: opinions on the ready made / microwaveable meals? + protein barsHow long should fat loss realistically take?Do I need to cut out sugar/alcohol to lose fat?Is emotional eating normal? Should I be eating when I’m not hungry?How do I eat better without it taking over my life?Why am I not getting stronger?Why do I look different but weigh the same?I am struggling with the mental load when going into the gym after a hard day at work, how do I reframe my thoughts to stop this? I am addicted to my phone, and it is embarrassing - how do I realistically stop to get back time? i’d honestly rather lie on the sofa and scroll then go for a walk. JOIN OUR NEXT 8 WEEK THRIVE COMMUNITY PROGRAMME: JOIN HERE

    39 min

  4. 14 JAN

    THRIVE CLIENT Q+A 14TH JAN

    PODCAST QUESTIONS: What to do in a very busy gym when there’s equipment you can’t get on - would you substitute for dumbbell exercises that hit the same muscle targets?How do I stop falling off the horse on weekends when I have social plans/weekends away every weekend for the next two months!Accountability at the weekends, training & watching what i consume. I thrive on routine & work helps me with my eating habits but find it difficult at the weekends.Dental issues: Am I right to prioritise protein if I’m struggling to meet calories? Ie surviving for a few days on protein shakes/yogurts/soup?Advice for pull ups! I just cannot do them What should be your priorities for example, I know my sleep is poor but if I want to get a workout done, I need to do it before work therefore I need to be up at 4.30am to workout, shower and then travel to work for 8am start, I finished work cicra 6pm by the time I’m home it’s 7.45pm so I’ll have a litte cup of tea, chat, eat and prep my bag for the next morning. Get ready for bed and next thing I know it’s 11pm. It’s trying to maintain that level of discipline, commitment with out burning myself out that I struggle with, so how would you prioritise your day in my situation.. Any tips would be great appreciated .Tips on getting back into good food choices after the holidays - struggling!How to find the balance between being kind to yourself/realistic and pulling the finger out ? I was happy at the end of the Challenge knowing I could make progress without being too strict, so i relaxed over Xmas not tracking , but am now quite disappointed that my weight has gone back up to what it was before, so now am questioning myself and what I learned ? Struggling with that and feeling like i Just undid what I achieved physically in the Challenge First time doing band assisted chin ups tips on not swinging when doing them and improving form. Feeling like I need to overcompensate now for Christmas and being on holiday, then coming home to everything being shut down and being snowed in for a week, empty shops, a manic first week back to work, and straight into another storm  oh and period bloat & cravings all in the last week.

    33 min

  5. 14 JAN

    CLIENT Q+A - 7TH JAN 2026

    Questions asked by THRIVE clients: Theme of Podcast: NEW YEAR PROJECT “ME” - help give clients tips on how to set up for success this year.“I want 2026 to be different… but I’ve said that every year. How do I actually make this one stick?”“Do I need to go ‘all in’ in January for it to work, or can I ease in without sabotaging myself?”“How do I set fat-loss goals without becoming obsessive or falling back into old diet mentality?”“What if I feel motivated right now but I know it won’t last — what should I do differently?”“I am stressed about how much I fell off at christmas,I feel guilty. I can’t get it out of my head: what should I do?”“How do I trust myself again when I’ve quit so many times before?”“What should I actually focus on in the first 4–6 weeks instead of trying to fix everything?”“How will I know if I’m genuinely making progress — even if the scale isn’t changing yet?”

    41 min

  6. 17/12/2025

    THRIVE CLIENT Q+A - 17th December 2025

    Questions asked by THRIVE clients: 1. Advice on how to maintain progress whilst travelling back home for christmas?2. What should be my non-negotiables everyday over the holidays?3. Any advice on family members who comment on my food over christmas?4. I don’t drink much anymore but my friend group do - how do I handle this over the holidays without letting people down?5. Im going travelling over the holidays - I just want to feel good and be present; how can I do this when travelling?6. I won’t have a gym for next 2 weeks what do I do?7. I can feel myself slipping into old habits, I’ve worked so hard this year I don’t want to slip: how can I be sure I keep going more for my head than anything?8. How are you girls enjoying christmas this year?

    34 min

  7. 10/12/2025

    THRIVE CLIENT Q+A - 10th December 2025

    Questions asked by THRIVE clients: 1. Can you break down how you implement the mind-muscle connection? 2. What are the coaches thoughts on meal plans? 3. How to be disciplined when you don’t have motivation? 4. Random but I’d love to know any little hacks that make each coaches lives just that bit easier whether it be fitness, beauty, home related etc. What’s your high maintenance to be low maintenance? 5. Have you any tips on tracking when life is really busy as I find it adds too much to my mental load? 6. Clothes and sizes stress me out when christmas shopping - any advice? 7. When should you schedule your workouts for, is it bad to do them all at the beginning of the week leaving such a big gap between the next workout? 8. How do we want clients to take on christmas so they can still make progress?

    48 min

  8. 03/12/2025

    THRIVE CLIENT Q+A - 3rd December 2025

    Questions asked by THRIVE clients: 1. I struggle to put my phone away at night - would love to hear what your night time routines are 2. Feeling extra hungry around period, and sugary cravings, any tips on how to satisfy cravings and keep hunger levels down 3. How to stay on track when things hit rock bottom? 4. The scales are dropping but I can see no change in my progress photos. I feel like I've changed my habits and feel good, but, don't see any physical outcomes which is hard. I know I need to keep going which will yield results, but not sure how to make myself do it. Any advice? 5. Any advice for getting enough protein, as I don't eat breakfast and then always feel on the back foot! 6. How do you know if the soreness you feel after weight training is good versus a warning that you need to decrease the load? 7. Have you any tips on preventing injuries when lifting (e.g., like when your legs are long so how do you know how far you should go down while doing an RDL)? 8. Can you explain how training with weights and eating well work together to change body composition? 9. When eating out or if there are picky bits at someones house, I feel like I literally cannot stop myself. I don't think it's emotional eating but probably a result of restriction and not incorporating treats. It hasn't happened much during the challenge but it's something I'm concerned about going into Christmas when the challenge is over, as the challenge has kept me motivated. Any advice?

    53 min
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About

The aim of this podcast is to help equip our clients with the right tools to become the best version of yourself. There will be a variety of topics and Q+A episodes from clients whilst discussing training, nutrition, mindset and general life. The THRIVE COACHING PODCAST is hosted by Tara Gallagher - Online Coach, Personal Trainer and Diagnostic Radiographer along with the THRIVE coaching team. You can catch me daily on Instagram @taragfit or our team @thrive.coachingonline. Keep 'er Lit x

Information

  • Creator
    Tara Gallagher
  • Years Active
    2022 - 2026
  • Episodes
    185
  • Rating
    Explicit
  • Copyright
    © Tara Gallagher
  • Show Website
    THRIVE COACHING PODCAST

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