Questions asked by THRIVE clients:TRAININGIs cardio important along with weight training?If my program has both barbell and dumbbell variations of the same movement—like squats or chest press—do I really need to do both?How can I balance fat loss goals with performance-based goals like training for a half marathon?What are the benefits of creatine, and should I be taking it if I’m strength training?NUTRITION:How do I navigate eating out or trying special foods without feeling like I’ve “blown it”? I often tell myself, “it’s a limited-time thing” or “one bite won’t hurt,” but it adds up.I’m good with my nutrition during the week, but I really struggle to stay on track on weekends or around my period. How can I stay more consistent?What’s the best way to manage fat loss when I’m sick, injured, or bedbound? Should I still be aiming for a deficit?MINDSET:Is it just that I don’t have enough motivation or discipline? I feel fine physically, but I can’t help thinking I’d feel and look better if I just lost more weight.How do you deal with negative or triggering comments from others around food, weight, or dieting?LIFESTYLE:When you're traveling or moving around a lot—especially during summer—what are your non-negotiables to stay consistent with your healthy habits?
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THRIVE CLIENT Q+A - 30 JUNE 2025
Questions asked by THRIVE clients:1) What was the highlight of your week?2) What should I expect when transitioning from a deficit to maintenance, especially if I tend to fixate on appearance?3) Any tips for staying active in extreme heat? I’ve been walking after 8pm to avoid the sun, but would love more ideas.4) Any motivation tips or recommendations for videos/podcasts to help me get back into a routine?5) Can steps be banked (e.g., less during the week, more on weekends), or does it need to be 10k daily?6) Is it better to run 5km with walking breaks or 3km non-stop if my goal is to build up to 5km?7) Advice on running shoes? I'm being bombarded with ads on Insta and don’t know what to go for!8) After being sick, should I reduce weights when getting back to the gym?9) What’s the best way to recover from muscle soreness?10) Any tips on balancing gym sessions with running each week?11) For Caz – what inspired you to get into calisthenics?12) Can you lose weight without tracking calories or macros?13) Any lists of low-calorie drink options for nights out?14) How can I maintain a routine during stressful periods?
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THRIVE CLIENT Q+A 23RD JUNE 2025
THRIVE CLIENT Q+A: “It’s nearly over… now what?” – How to shift your mindset from short-term to long-term.How to know if you’re ready for maintenance – and what it actually looks like when fat loss ends.Feeling like you didn’t “do enough”? – Here’s how to reframe that and take back control.What small habits made the biggest difference – and how to keep them going beyond the challenge.Why summer isn’t the time to switch off – and how to stay in it even when life’s busy or chaotic.The myth of starting again in September – and why maintaining now saves you from the yo-yo cycle.How to navigate holidays, events, and busy seasons – without falling off track or losing momentum.Why long-term coaching leads to long-term change – real stories from clients who’ve done the work.How to spot if you’re stuck in the all-or-nothing trap – and shift into something that’s actually sustainable.When the scale is messing with your head – and how to zoom out and see your real progress.
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THRIVE CLIENT Q+A 16TH JUNE 2025
QUESTIONS ASKED BY THRIVE CLIENTS: How do I balance my relationship values and health goals while being social and living abroad?How do I maintain boundaries in a relationship without feeling like I’m letting the other person down socially?Is it a myth that some muscles (like abs or shoulders) don’t need as much rest as others?Do I need to do my workouts in the programmed order?How do I manage my mindset and training as I approach perimenopause?I feel guilty after eating over my calories — how do I stop this cycle?I struggle with a social job that makes it hard to stick to my goals — what can I do?I find it hard to say no to others and myself, especially after a busy work week — any tips?I feel unmotivated to track my food — what should I do?How can I stay consistent even when motivation is low?How do I improve my body image and stop negative thoughts about how I look?I struggle with hitting my step goal when I’m at home — any advice?When I’m tired, I fall into old habits like takeaways — how do I break the cycle?I always crave sweet treats and then can't fit in protein — how do I fix this?I feel exhausted trying to lift and play sport — it’s impacting my downtime. How do I manage this better?I'm just constantly craving food — what’s going on?
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THRIVE CLIENT Q+A 10TH JUNE 2025
Questions asked by THRIVE clients:How can I keep up with my workouts while travelling, especially if I don’t have access to a regular gym?What are people doing to stay motivated or to rebuild discipline when they’ve fallen off track?How do I make myself go to the gym on weekends when I really don’t feel like it?What are some tips for consistently hitting my protein goal?What are the best high-protein or healthy snacks to keep on hand?How do I stay on track during shift work or night shifts without feeling like I’m losing all my time and progress?How can I enjoy my upcoming holiday without undoing all the hard work I’ve put in so far?I’m still struggling with confidence in the gym — how can I feel less small or overwhelmed?I’m nervous about upcoming travel where food will be out of my control — how can I manage this without spiralling?How can I stop work stress from bleeding into my progress in this challenge?I often need a snack after training just to find the energy to cook dinner — how do I manage hunger without going over calories?How can I make this routine work without getting overwhelmed, especially when work is so physically and mentally draining?For exercises like split squats, should I be logging reps per leg or total reps in the app?
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
Ireland