The Keep 'Er Lit Podcast

Tara
The Keep 'Er Lit Podcast

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

  1. 5 DAYS AGO

    THRIVE CLIENT Q+A 10TH FEB

    QUESTIONS ASKED: Suggestions for high protein low calorie snacks that don’t have peanuts /peanut butterCan 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 trainingFor lunch this week I’ve made a high protein chicken pesto pasta meal prep. I got a rotisserie chicken from Cole’s and used the whole thing for 4 portions (100g per portion) but struggling to know the calories. MFP has lots of different ones I’ve gone for 196cals for 100g but not sure if that’s too little?Can my values change from week to week?With recording my weights when I’m using dumbbells am I recording the total weight or just for one dumbbell (eg 8 for 2X8kgs or 16kgs).Not a q but something I noticed is they wanna do it all right away lots of cardio etc. why this is not a good idea (less can be more sometimes concept)Why don’t we set a carb and fat target?Result expectations - not seeing changes v quicklyFood thoughts and noise

    34 min

  2. FEB 4

    THRIVE CLIENT Q+A 4TH FEB

    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 workout? Should you always aim to feel sore? How do you know when to push through muscle soreness and when to rest to avoid injury? How can you maintain a routine during stressful times? What should you do when the gym is crowded, and the machine you need is taken? How can you get better in group fitness classes? How to eat more during a muscle-building phase if you don’t feel hungry? What are our thoughts on creatine and whether you should take it? How can you stay in a calorie deficit without tracking calories long-term? How to overcome the mental block of taking progress photos and measurements? How to deal with health concerns that make you feel like you're falling behind? When should you use barbells vs. dumbbells? Why choose one over the other? How to manage calories when adding extra cardio like long runs or cycling? How many extra carbs should you eat on highly active days? What to do if you've fallen off track but have a big goal (like wedding dress shopping) coming up? How to regain motivation when you’re not sticking to habits or tracking food? How to stop nibbling while cooking or meal prepping? What are the best gym alternatives when equipment is busy or when working out from home? How to get more steps in throughout the day, especially when short on time? Should you skip the gym if you’re feeling stiff and sore, or is it good to push through? How do you know when it’s time to move to maintenance calories? Can you stay in a deficit for too long? How to stop comparing progress photos and avoid negative body image thoughts? How can you support PCOS symptoms and incorporate hormone-friendly habits? How to hit protein goals when you’re not feeling hungry? How to stay on track with nutrition and exercise while working night shifts? Should you count calories before or after cooking? What if food packaging doesn’t specify? Let us know which question resonated with you the most! 🚀

    52 min

  3. JAN 28

    THRIVE CLIENT Q+A 28TH JAN

    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 from home. Hyrox Training: How to stay motivated and avoid comparing yourself to highly fit participants when training as a beginner. Motivation: How to hype yourself up when motivation is low and there’s no urgent event to work toward. Hydration: Tips for remembering to drink water regularly during busy days. Morning Fatigue: Strategies to avoid waking up mentally fatigued. Balancing Goals with a Partner: Managing fitness goals while balancing a relationship where your partner's lifestyle differs from yours. Work Travel Prep: How to prepare for work travel when steps and protein goals may be difficult to meet. Post-Christmas Reset: Tips for getting back on track after Christmas, including reducing snacking. Managing Hunger: Knowing when to fuel your body versus when to accept hunger. Judgment from Others: Coping with judgment or questions from others about your fitness and nutrition choices. Weight Training: How to ensure your muscles are engaged enough during workouts and feel the burn. Post-Holiday Nutrition: Getting back into a calorie deficit after holidays. Celebrations and Goals: Balancing birthday celebrations with friends and food while staying on track with fitness progress.

    52 min

  4. JAN 20

    THRIVE CLIENT Q+A 20TH JAN

    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 weigh your food? Any tips for better morning energy and sleep? I avoid coffee after 1pm, don’t use my phone in bed, and sometimes read or watch TV late. I feel like a night owl, especially in winter. How can I make sure I’m getting the best results from my training? How do you find time to work out when your schedule is full? (9-6 work with commute, no lunch, night shifts, and long weekend hours.) How can I get enough protein on weekends when I only eat two meals and snack on things like ice cream? How do I stop sabotaging myself when I’m exhausted and don’t have time to recharge? How do I know if I’m pushing myself enough in training? I feel strong at the start but burn out and struggle with later exercises. What’s the best way to recover quickly and help with sore muscles? Should running be done before or after weight training? Why? What’s the best footwear for training? Socks, specific shoes, or barefoot? What’s your go-to snack when you’re tired and hungry but want to avoid sugar? How can we make the most of this program? (e.g., WhatsApp group, Skool, access to coaches, workouts, Instagram posts, etc.)

    41 min

  5. 12/27/2024

    THRIVE CHRISTMAS BONUS EP Q+A

    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 drink choices at dinners? What should you do when "rage hunger" hits, when you just eat anything and don't care, usually because of stress or boredom? How are you all spending your Christmases? How do you achieve things that seem unachievable, like a chin-up, a long handstand, or losing 20kg? What mindset does it take to achieve those, and how long does it typically take to see the first results? How long does body recomposition take, and should it be a focus during a fat loss stage? Does increased cardio speed up fat loss? How do you manage eating chocolates over Christmas? What’s your favorite workout to do when exercise is the last thing you want to do? I’m home for the holidays, and the scales are different (my weight is not the same here). How do I keep track properly without feeling disheartened by the scales looking much higher than usual? How do you maintain a good routine over the holidays? What’s your favorite thing about the festive period, and what’s the biggest difference about Christmas in Australia, apart from being away from family? What strategies can I implement if I want to stop tracking my intake during the holidays but still want to hit my nutrition goals as best as possible? Will you (the coaches) still train over Christmas? APPLY TO WORK WITH US: https://thrivebytg.com/online-enquiry/

    37 min

  6. 12/16/2024

    THRIVE CLIENT Q+A 16th December

    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 puffiness? I’ve noticed feeling puffier as it gets hotter—could it be weight gain or just the heat? What are your best tips for reducing bloating? 6. How do we as coaches plan to prioritise both physical 7. and mental health over the Christmas period? What are some activity ideas that incorporate movement for groups of friends over the holidays? 8. How do you manage grazing/snacking at this time of year? 9. How do I plan my goals for the year (both fitness-related and not) in a way that breaks them down into actionable steps? 10. What was your favourite memory of 2024? 11. What are your personal goals over the Christmas break? 12. Do you have any goals for 2025? Huge Merry Christmas and a BIG thank you for all current, past and future clients!!! love, TEAM THRIVE xxx Want to join the team in 2025? INFO NOW

    43 min

  7. 12/13/2024

    What to expect next - THRIVE CLIENTS!

    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 and feeling great!

    25 min

  8. 12/09/2024

    THRIVE Q+A - 9th December

    Podcast Questions here: What’s your favourite part of this time of year? When you are sick: is it best to rest and not gym? What’s reasonable? And is it best to scrap the calories and eat more for recovery? Thanks! Is it normal to find the workouts harder and harder week on week? I find it much harder to move up in weight now than the first 3 weeks. Also find I’m really having to push myself to get through each rep. Felt I’ve been very off track this week with our work Christmas party and then I was sick towards the end of the week. Any tips? What your coaches will be doing to look after themselves this December. Final week of the challenge - what is next? How can I stay on coaching?  What Christmas and NY will look like on THRIVE - EXCITING!!!

    38 min
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About

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

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