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 someone who’s thinking about staying on but isn’t 100% sure?What’s the biggest mindset shift you see in clients around week 6?Why is consistency often harder after the initial buzz of a challenge wears off?What separates the people who maintain their results from those who slip back?How do you keep things exciting and fresh when working on long-term goals?What does progress really look like after the first six weeks?
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38:39
THRIVE CLIENT Q+A 28TH APRIL 2024
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 eating out, especially when I feel like I've 'failed' and don't even want to track it?How can I stay consistent with my workouts and be more honest with my tracking, especially when eating out?I’m struggling to trust the process when I don’t see progress. The number on the scales does frustrate me that it isn’t moving. I second guess everything and I feel confident about the food tracking but know I could improve reaching my step goals more consistently. What else can I try or is that what’s holding me back?There’s a balance between enjoyment and prioritizing health while traveling and I’m struggling to find it.I really struggle with motivation to do workouts alone. I need accountability because I’m not good at doing things for myself so I don’t push myself. - I’m trialling new environments and speaking more openly about my goals to gather social support! General overwhelm outside of the program is affecting how I prepare for each week.I am struggling with some of my friends attitudes towards weight. On Easter Sunday I met two friends from home who said they were in their “skinny era”. They expressed opinions that they didn’t want the body of a runner - that no one wanted the body of a runner. I struggled with this because my aim is to be stronger rather than skinnier. Sometimes listening to these discussions brings me right back to Weetabix only breakfast and soup only lunch - a very unhappy yet smaller aoife. How to not hop on the skinny train and keep focused on the work I’m putting in to be healthier body and mind14. What to order when your out15. When I have a few bad days and don’t get things ticked off I just feel like throwing the whole towel in!!16.Working night shifts and trying to balance making right decisions, staying within a calorie goalJOIN THE NEXT CHALLENGE
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52:59
THRIVE CLIENT Q+A 22ND APRIL 2025
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 you stay motivated to be in a deficit when you're pretty happy with how you look weight wise (but still want to get leaner)? I know it's a bit of a paradox! In essence, a part of my brain is like "ah you're grand now, ease off!" just because I lost *some* weight, even though my target is to lose way more and build more muscle.Struggling with sticking to a calorie deficit: tips Struggling with sweet cravings before dinner after a run Struggling with having it all : calorie banking, going out all weekend. I’m doing everything right but I’m not seeing results – what am I missing?\How do I stay motivated when I don’t feel like I’m making progress?How do I stop the all-or-nothing mindset from ruining my weekends. What should I do when I fall off track – how do I bounce back without guilt?I’m constantly bloated – is it food, stress, or my cycle?I feel like I don’t have time – how do I stay consistent when life is hectic?15. What if I never feel confident in my body, even when I hit my goal weight.
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29:08
THRIVE CLIENT Q+A 14TH APRIL 2025
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 when I feel “puffy” or bloated before/during my period?How do I build body confidence when I’m struggling to like how I look?What’s the best way to balance strength training and running – especially when training for an event like Hyrox or a half marathon?If I only have time for steps or a workout – which should I choose?I can’t do some gym exercises (e.g. pull-ups, barbell lifts) – what can I do instead?How do I stay motivated when I feel like I’ve “fallen off” or had a bad week?What are some ways to stop the “all or nothing” mindset from sabotaging me?How do I stop letting the scales dictate my mood and motivation?How do I make progress without sacrificing sleep, social life, or my sanity?How do I set boundaries with friends or family who criticise my health goals?Can I still make progress when I’m travelling or living away from home?How do I rebuild momentum after being sick, injured, or moving house?What does balance actually look like – and how do I stop going overboard on weekends?QUESTIONS ASKED BY CLIENTS. WAITLIST FOR NEXT CHALLENGE: join here
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51:36
THRIVE Q+A 7TH APRIL 2025
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 agency nurse as shifts are sometimes very last min and going from days to nights in the one week. How often do I need to be doing my workouts? So I have 4 different sessions assigned to me.. do I just do the 4 in the week or do I do more? How many rest days should I usually take ?Definitely struggling with ordering / eating and drinking out. I find i'm able to be so good when i'm at home. But finding it hard to be the best I could be when i'm out. Favourite gym classes - would like to try something new Finding routine and consistency when you live a inconsistent lifestyle (ie shift work, late finishes followed by early starts, standing for 8+ hours, 13+ hour shifts)How to get over the mental block of going to the gym for the first time in a few months. How to maintain consistent boundaries when life gets stressful How much protein can we synthesis at once?Fibre should we be having? Best ways to deal with the pressure of always doing, especially living in Sydney. Having my knee injury, I sometimes see everyone always doing and it gets me down a little.How to get out of a training funk after a long challenge, ie. Marathon or Hyrox (since the run100 challenge my running motivation hasn’t been the same even though I have a half coming up).Is it bad to train fasted?Does whey cause acne? Would a vegan protein powder be better? If I miss a workout due to being unwell what's the best way to make up for it?Struggling a bit with the progress pics if I’m honest! I feel like I see a good difference in myself and my clothes are looser etc but then not seeing the same changes reflected in the progress pics and on the scales and finding myself disappointed then and questioning my progress.
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
UK