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. Sep 23

    THRIVE CLIENT Q&A - 23 Sept 2026

    Questions asked by THRIVE clients: I'm feeling a little lost on the structure of my workouts. I train at home with dumbbells and bands, and I enjoy live/video workouts to follow and keep me engaged. Any suggestions on programs or structure?How long should you do a gym programme for — 3 months, 6 months? And how do you know when you're ready to change it?For the gym sessions, does the order of exercises matter? Sometimes I pair exercises from different sets together because of equipment or space availability.When submitting weights in the app, do you submit your total weight or the weight of the dumbbells you're using?What is/are your favourite muscle group(s) to work on?Is it better to stick at loads of reps with a lighter weight, or a couple of reps with a heavier weight? How does progressive overload actually work?Does the weight in kg you lift make a big difference to how quickly you lose fat or tone up, or is it more about it getting harder each time? If you want to be lean but sculpted, should you keep the weight lower with more reps, versus lifting heavier if you want bigger muscles?How do I know I'm training for the body type I want? Progressive overload means I'm doing fewer reps — what does that mean?Motivation is low — how do I keep it moving? And what's your best advice for when you lose motivation to keep going?I struggle to plan my workouts because sometimes I wake up hit with absolute exhaustion — different from just "can't be bothered." On those days I listen to my body instead of pushing through. Would you recommend front-loading your week so you're safe to push sessions back if this happens?How do I deal with the lack of desire to get my steps in? I've tried podcasts, calling a friend, bringing my dog — none of it seems to help.Any tips for managing steps in winter with dark mornings and evenings, especially during the work week? Lunch walks aren't an option, and during my 9-to-5 I average 2-3k steps. I'm already getting up every hour for a few steps.Is it beneficial to know all three main macro goals for weight loss? I've got it roughly estimated in MyFitnessPal, with my protein goal set.Is it bad to have a Diet Coke in the evening instead of reaching for a sweet treat? I know ideally I should drink water, but is this okay for fat loss overall?My partner is constantly snacking on crisps and treats in the evening, which is really tempting even when I've had my own treat and I'm not hungry. I've spoken to him and he's totally supportive and understands, but I feel guilty that I'm controlling what he eats when he's not on a fat loss phase. How do I navigate this?How long do clients stay on Thriving? I'm loving it — my coach, the help, and I've seen massive changes in my weight but also my routine, habits and commitment to myself. The accountability is really pushing me. Is it usual to stick with it long-term, more than a year? Or is the goal for clients to become more independent and move on?

  2. Sep 16

    THRIVE CLIENT Q&A - 16 Sept 2026

    Questions asked by THRIVE clients: Is there something you ate in a calorie deficit so much that you can’t stand it now? How to find the balance between making progress while also recovering from injury? When injuries should I be reducing calories if my activity is also reduced Tips for socialising / nights out when in a fat loss phase? Should I be aiming to do all four workouts at least once a week? How many calories should I be aiming to burn in the gym sessions that you have given. I’m going over my protein goal by 10-20g during weekdays and slightly under on the weekend, is this ok? How do I figure out maintenance calories I really love the thought of incorporating daily mindfulness and becoming a journal girlie. No matter how much I try to stay focused, I find it really difficult and my mind goes elsewhere or I feel like my journal entries are pointless. What tips would you give to someone who’s trying to really get into it for the first time, and what helped you stick with it in your day to day life? If you’re not hungry at all but you still haven’t hit your protein or calorie count for the day, should you still eat in the evening (after dinner)? Also what would be your recommendation on the latest you should eat each day? Soz two questions in one lol Any tips on how to do lunges properly. I am shaking every where! I am going over with my protein by 30/40g but am still within my calories - is this ok? Or will it affect my fat loss phase How do I manage staying on track and feeling burnt out (not burnt out from this but just life stuff haha) How should I stay on track when someone else cooks my meals and it’s a big ask to request they weigh out everything they cook ? If I’m making a dinner for 5 dinners in 1 batch, what’s the easiest way to enter this in? As I weighed each ingredient and then divided by 5 which was so much effort. Surely there is an easier way?

  3. Sep 9

    How to change your mindset from 'skinny' to 'healthy'

    This week on The Thrive Coaching Podcast, Tara is joined for another packed Q&A episode.Then we get into your questions, and this week's lineup is a good one. We're covering how long a fat loss block should actually run (and whether you need rest in between), the mindset shift from chasing "skinny" to genuinely accepting your body, and what's really going on with evening snacking and sweet cravings — even when there's nothing in the house to reach for. We also get into how to fit steps into a jam-packed 7-to-5:30 workday when your lunch break isn't walkable.If you've been wondering how to know when to push through a tough week versus giving yourself grace, how to train around a back injury without losing progress, or how to stop a "bad day" spiralling into "I've blown it" — we've got you this week. Questions are open every Monday inside the Trainerize app — drop yours in and we might answer it on the next episode!📲 Follow us:[Instagram — @taragfit](https://www.instagram.com/taragfit/)[Instagram — @thrive.onlinecoaching](https://www.instagram.com/thrive.onlinecoaching/)[TikTok — @taragfitt](https://www.tiktok.com/@taragfitt)[YouTube — @taragfit](https://www.youtube.com/@taragfit)💬 Work with us:👉 Apply for 1-1 Coaching: https://thrivebytg.com/thrive-method/👉 Join the Thrive Method Waitlist: https://the-thrive-method.comQuestions Answered This Episode:* Should we be using electrolytes for hydration?* Steps to start accepting your body when you keep chasing "skinny" instead of health and strength* How long should a fat loss block be, and is rest needed in between?* Training tips while recovering from a lower back injury without re-aggravating it* Managing the mindset around reshuffling your week under stress — when to push through vs. ease off* NEAT energy: running vs. walking steps* Is conditioning beneficial for every goal — fat loss, muscle building, maintenance?* Training fasted vs. eating before a morning session — does it matter?* How to not feel overwhelmed by the whole program* Hitting your calories but still hungry — how to stay disciplined without overdoing it* Fitting steps into a 7am–5:30pm workday with an unwalkable lunch break* Planning a "sweat treat" into your week without it derailing you* Daily step target vs. weekly average — is 12,000 non-negotiable every day?* Dealing with running out of motivation every time you start something new* Bouncing back from a bad day of food or a missed workout without the "I've blown it" mindset* Best ways to stop evening snacking, even with no treats in the house* Running while in a calorie deficit for weight loss — good idea or not?* Podcast recommendations for mindset and positive thinking* Re-motivating yourself when you hit a rut and stop feeling like following the plan* Skipping tracking on holiday while staying mindful — and jumping back in after* Is form the priority when lifting, especially when form slips late in a set?* Navigating a weekly work lunch tradition without it derailing your goals* Stepping away from emotional/stress eating and managing cravings across your cycle* How to curb a sweet tooth that hits hard after lunch and when stressed* Craving sweet food all day after a sweet breakfast — even a protein-forward one🔔 Submit your question for next week's episode inside the Trainerize app every Monday — the more questions you submit, the better we can tailor the coaching to exactly what you're struggling with!

  4. Sep 8

    Why Do I Feel Pressure to Always Be Dieting? + This Week's Client Q&A

    This week on The Thrive Coaching Podcast, Tara is joined by the coaches for another packed Q&A episode. Then we get into your questions, and this week's lineup is a good one. We're covering how to handle judgement from people around not joining in on sweet treats or meals out, practical ways to improve your sleep, and how to stay motivated when you're having an off day. We also get into what actually flipped the switch for us as coaches to become consistent — and it's not what you'd expect. If you've been wondering how to break free from feeling like you're always in a fat loss phase, how to cut back on drinking without losing your friends, or what to eat before an early morning gym session — we've got you this week. Questions are open every Monday inside the Trainerize app — drop yours in and we might answer it on the next episode! 📲 Follow us: [Instagram — @taragfit](https://www.instagram.com/taragfit/) [Instagram — @thrive.onlinecoaching](https://www.instagram.com/thrive.onlinecoaching/) [TikTok — @taragfitt](https://www.tiktok.com/@taragfitt) [YouTube — @taragfit](https://www.youtube.com/@taragfit) 💬 Work with us: 👉 Apply for 1-1 Coaching: https://thrivebytg.com/thrive-method/ 👉 Join the Thrive Method Waitlist: https://the-thrive-method.com Questions Answered This Episode: * How do you deal with judgement for not getting sweet treats or meals out with people? * What are some suggestions for better sleep? * How do you stay motivated on an off day? * What do you recommend eating before early morning gym training? * What switch flipped in our brains as coaches that made us so consistent? * How do I get out of feeling like I need to always be in a fat loss phase? * How do I reduce my drinking when I feel pressure from friends? * What do you say to yourself when you can't be physically bothered? 🔔 Submit your question for next week's episode inside the Trainerize app every Monday — the more questions you submit, the better we can tailor the coaching to exactly what you're struggling with!

  5. Aug 27

    The Biggest Weight Loss Mistake Women Make + This Week's Client Q&A

    This week on The Thrive Coaching Podcast, Tara is joined by the coaching team for another packed Q&A episode. Then we get into your questions, and this week's lineup is a good one. We're covering how to choose the right gym when you're not feeling "gym-y," building the discipline to say no while working toward a fat loss goal, and what a good performance goal looks like when you're new to training regularly. We also get into breaking the late-night phone scrolling cycle that's wrecking your sleep. If you've been wondering what the biggest mistake women make when trying to lose weight, how to prioritise as summer winds down and "back to school" season hits, or whether meditation is actually worth it — we've got you this week. Questions are open every Monday inside the Trainerize app — drop yours in and we might answer it on the next episode! 📲 Follow us: [Instagram — @taragfit](https://www.instagram.com/taragfit/) [Instagram — @thrive.onlinecoaching](https://www.instagram.com/thrive.onlinecoaching/) [TikTok — @taragfitt](https://www.tiktok.com/@taragfitt) [YouTube — @taragfit](https://www.youtube.com/@taragfit) 💬 Work with us: 👉 Apply for 1-1 Coaching: https://thrivebytg.com/thrive-method/ 👉 Join the Thrive Method Waitlist: https://the-thrive-method.com Questions Answered This Episode: 1. What are you looking forward to in the next few months? 2. After a summer of fun and sticking to the basics, what should we prioritise as we head into autumn and "back to school" season? 3. What are your thoughts on meditation? Do you find it helpful? 4. I'm looking to move gyms — what should I look out for or consider? 5. What's the biggest mistake women make when trying to lose weight? 6. How do you build the discipline to say no when you're working toward a fat loss goal? 7. What's a good performance goal for someone getting into the gym regularly? 8. I'm struggling with sleep because I'm stuck in a bad cycle of using my phone all evening — any suggestions for what to do instead? 🔔 Submit your question for next week's episode inside the Trainerize app every Monday — the more questions you submit, the better we can tailor the coaching to exactly what you're struggling with!

  6. Jul 29

    Impacts of alcohol on fat loss!

    This week on The Thrive Coaching Podcast, Tara is joined by the coaches for another packed Q&A episode. Then we get into your questions, and this week's lineup is a good one. We're covering how alcohol really affects fat loss progress (and whether staying within your calories is enough), how to plan for a girls' night out without derailing, the honest truth about workout order when you're juggling weights and cardio at the same time, and how to stop comfort eating after a stressful day at work. We also get into what actually happens once your 8 weeks are up — and whether Thrive Method or 1-1 coaching is the right next step for you. If you've been wondering whether shift work sleep patterns are wrecking your recovery, how to carb load around a comeback match while injured, or how to keep training consistent when you're travelling between gyms (or heading home for a few weeks) — we've got you this week. Questions are open every Monday inside the Trainerize app — drop yours in and we might answer it on the next episode! 📲 Follow us:Instagram — @taragfitInstagram — @thrive.onlinecoachingTikTok — @taragfittYouTube — @taragfit 💬 Work with us:👉 Apply for 1-1 Coaching: https://thrivebytg.com/thrive-method/👉 Join the Thrive Method Waitlist: https://the-thrive-method.com Questions Answered This Episode: Does alcohol hinder fat loss progress if you stay within your calories, or is it better to limit it — and why?What strategies help you plan for a girls' night out without losing progress?How do you get started with running/jogging if you've never been a runner?Does variable shift-work wake times affect recovery even if total sleep hours stay the same?Should you do weights before or after cardio when doing a 14-day ergo challenge alongside your training?How do you prevent comfort eating after a busy, stressful office day?If you could only focus on one habit for fat loss, what would it be and why?How do you keep working toward your goals during high stress or major life changes?How do you carb load for a GAA match while returning from injury and staying within your weekly average calories?How do you keep up progress when travelling home to Ireland and switching from gym classes to home/countryside workouts?How should you track progress across two gyms with different machine brands/weight stacks — match the weight or track effort separately?What happens at the end of the 8 weeks?If you still have a good bit of weight loss to go after the challenge, should you repeat Thrive Method or move to 1-1 coaching?🔔 Submit your question for next week's episode inside the Trainerize app every Monday — the more questions you submit, the better we can tailor the coaching to exactly what you're struggling with!

  7. Jul 23

    Favourite meal

    This week on The Thrive Coaching Podcast, Tara and the Thrive Coaches are back with another packed client Q&A. This episode covers a huge range of ground — from training around an injury when your steps are limited, to finding the right balance between weight training and cardio classes without tipping into overtraining. We also get into the nutrition side of things — savoury breakfast ideas beyond the usual eggs and avo, whether electrolytes and extra supplements are actually worth it, and why your MyFitnessPal calories might not match the recipe. Plus the mindset stuff that trips so many of you up — binge eating, getting back into routine after a heatwave, and the one habit that actually moves the needle most. If you've ever wondered whether running outdoors stacks up against the erg bike, how many inches you should realistically expect to lose in a month, or why the scale creeps up even when you're doing everything right — this episode is for you. 📲 Follow us:Instagram — @taragfitTikTok — @taragfittInstagram — @thrive.onlinecoachingYouTube — @taragfit 💬 Work with us:👉 Apply for 1-1 Coaching: https://thrivebytg.com/online-enquiry/👉 Join the Thrive Method Waitlist: https://the-thrive-method.com Questions Answered This Episode: Training & Technique Navigating fat loss while healing from an injury and struggling to get steps inHow many bike/row/ski/HIIT classes to add alongside weight training without overtrainingIs running outdoors a good alternative to gym cardio (erg bikes, ski erg, etc.)?Flat sole trainers vs running-style trainers for lower body daysNutrition & Tracking Savoury breakfast ideas beyond eggs, bacon, and avocado on toastSupplement recommendations beyond creatine and proteinAre electrolytes actually needed?Why does MyFitnessPal give different calories than the ones stated on a recipe?Mindset, Motivation & Consistency Best tips for getting back into routine after a heatwaveThe one habit that gives people the biggest resultsProgress & Results Is there a realistic number of inches to expect to lose per week/month?How much should weight increase from muscle gain — and why does the scale creep up even when staying consistent?Just for Fun Favourite meal of the dayThe most ridiculous wellness trend fallen for — and the most unhinged one that actually worked

  8. Jul 15

    Should You Train Around Your Period? + This Week's Client Q&A

    This week on The Thrive Coaching Podcast, Tara and the Thrive Coaches are back for another packed Q&A episode. Then we get into your questions, and this week's lineup is a good one. We're covering training around your cycle and managing appetite swings from hormones, how to know what's normal for weekly weight loss and handling a stall, plus keeping consistency solid over the weekends. We also get into travel — one of you is taking a 12-hour ferry trip to Ireland this weekend and wanted our take on staying on track without scales. If you've been wondering whether your period should change your training, why the scale hasn't moved even though you're doing everything right, or how to survive a long-haul travel day without losing your mind about tracking — we've got you this week. Questions are open every Monday inside the Trainerize app — drop yours in and we might answer it on the next episode! 📲 Follow us:Instagram — @taragfitInstagram — @thrive.onlinecoachingTikTok — @taragfittYouTube — @taragfit 💬 Work with us:👉 Apply for 1-1 Coaching: https://thrivebytg.com/online-enquiry/👉 Join the Thrive Method Waitlist: https://the-thrive-method.com Questions Answered This Episode: Hormones & Cycle Should I be changing my food/workouts around the time of my period, or do I just drive on?How do you manage appetite fluctuations from hormone changes while in a fat loss?Training & Technique If your body is sore, should you take a recovery day or continue with a planned session?Does it make a difference to the workout if you can't superset each exercise?One piece of advice for a long (16-week) Hyrox training block?Should I be lifting heavier for upper body if I want my arms to look smaller?Programme Structure What's a normal amount of weight to lose every week in a deficit?Is it common for weight to stay the same for a while even when in a deficit?Can we continue after the 8-week challenge into maintenance or a further fat loss phase?Nutrition & Tracking What are your most preferred protein powders?How can sleep affect weight loss?How do I bulk out meals when moving from fat loss to maintenance calories?Do you need digital scales, or is analogue fine?Is there such a thing as drinking too much water?Mindset/Motivation/Consistency How do you cope with feeling insecure about not being as skinny as you'd like?How do you make sure weekends don't pull you back into bad habits?Travel/Holidays & Social Events Top tips for a 12-hour travel day (steps, nutrition, tracking without scales) — plus should you bring a tape measure on holiday?

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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
    214
  • Rating
    Explicit
  • Copyright
    © Tara Gallagher
  • Show Website
    THRIVE COACHING PODCAST

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