Karen Gallagher Fitness Coach

Karen Gallagher Fitness Coach Follow

I help women to REDEFINE their body & life so they can feel FIT/CONFIDENT in their 40’s & beyond
⬇️Are you ready to ditch diets & get fit? 🔽

https://linktr.ee/karenriedelgallagher

4,819 Followers  748 Follow

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The ✨The 28 Day Flat Tummy Challenge✨ is almost here!!! Like + Comment “I’m in” if you’re doing it! It’s our first New Year’s challenge (crazy, I know!).
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Starting Monday January 21st we’ll have 28 days of building new healthy habits with workouts, daily meal plans, recipes, coaching and so much more!
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This is exactly what you need to make this YOUR YEAR! You will gain motivation, build confidence, lose weight, decrease bloating and redefine your health!
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💫What You’ll Get:
♦ 28 Day Flat Tummy Guide
♦ 28 Day meals and recipes
♦ Workouts you can do at home or in the gym
♦ Mini Lifestyle & Motivation Challenges
♦ Coaching
♦Goal Setting and Weekly Accountability
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Starts Monday January 21st! .
Click the link in Bio 👆🏻to sign up!
You don't want a weight problem?

What your actually feeling is that your life is not where you want it to be.

You are after a different feeling

It's not about a number on the scale, what your measurements say or even how you look in the mirror... I have had my body at many different sizes, degrees of leanness, focussed on various goals and deadlines.

FAT is actually a feeling.  I remember being a week or two away from a fitness competition or photo shoot and feeling 'fat' with about 10% body fat.

If you do not know how you want to FEEL as your end result, then yo uwill always be chasing a fictitious goal.  Because when you reach those NUMBERS it won't FEEL right and you will always feel like you need more.

So my challenge for you today is to decide:
🔻how do you want to FEEL when you wake up in the morning
🔻how do you want to FEEL during your workouts 🔻how do you want your digestion and midsection to feel after a meal
🔻how do you want to feel when you look in the mirror or put a bikini on
🔻how do you want to feel when you are telling people about your goals
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These are just a few examples.  But the more in depth you go with every piece of your life, the more you will understand exaclty what you are working towards.  Now this is a learning exercise. So every time you do something or something happens that takes you aways from that feeling or gives you the opposite feeling...you need to reduce or eliminate if from your life.

THAT IS HOW YOU ACHIVE A BODY THAT YOU LOVE

This is one of the ways we dig deep in my coaching calls in my 28 Day Challenge and provate coaching.  See link in my bio for how you can get in on this 👆🏻
I'm tired of seeing people push themselves with strategies that simply do not work. You deserve much better than the "usual" resolutions to lose weight and to get healthy.

Maybe this is the year that you will finally lose the weight. Get in shape. Achieve the pant size you want to be. Fair enough! 
But...did you tell yourself this last year?

So why do you keep going back to the same old habits that you know will set you up for failure?

It is not about what you do on the outside. Not entirely anyway.

It is not about the meal plan or trendy new workout (although this is definitely important)
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The truth is when it comes to creating a better relationship with your body and food.  To lose the weight that you have been carrying around for a while without dieting.
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You need to start listening to your body and stop listening to what society thinks you should do or what the stories in your mind tell you.
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It might sound scary but once you do this your life will shift!
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Join us on the 28 Day Flat Tummy Challenge to kick start your journey to healthier and more confident YOU! Link in my bio for details 💗
Have you ever wondered if a fresh start in January is just an old wives' tale?
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I mean, you can start anything any time of the year.

But there's actually a reason to start fresh and reset in January. How you start anything (your day, an event, or even the year) sets the tone for the entire cycle or season. It's why athletic teams have a prayer circle before the big game or show!

If you want to set a healthy tone for 2019, then join me for a 28-Day Flat Tummy Challenge.  It is 28 days of whole food meals, recipes, workouts, health coaching, motivation and goal setting.
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For the next 28 days, we're going to remove added sugar, gluten, alcohol, and dairy from our diets so we can reset our system and start feeling refreshed (don't worry, I've got tons of ideas for you!). The kickstart is also flexible, so if you want to modify what you eliminate, then that's up to you.
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As soon as you sign up, you'll get the 28-day Flat Tummy Program delivered to your inbox. You'll also get a new meal plan and motivation delivered to your inbox every week during the 28-day cycle, so you can keep inspired and motivated to stick to your new healthy habits.
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Join the 28-Day Flat Tummy Challenge by clicking the link in my bio - I will be doing it with you!
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Imagine If You...
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🔹Didn't have to just diet for a week then give up because you couldn't have your favorite foods? 🔹What if you had new healthy habits and didn't feel deprived?
🔹What if you committed to those healthy habits for a year?
🔹What if you felt fit, confident with tons of energy to spare?

What would your life look like then?
I think it'd look like your healthiest lifestyle yet. 
So what do you say? Are you ready to kickstart your health with this 28-day plan?

I'm ready....Let's do this together! Link in my bio to sign up.  We start January 21ST!!
🔥It a leg kinda day🔥

If you want to grow you have to give your body a reason to change.
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🔻Sumo Squats 4X10
🔻Banded Side Steps 4X10 each leg
🔻Straddle Squat Jacks 4X10 (weighted)

This workout can be done at the gym or at home and can be modified to your personal fitness level. 
Here are options to challenging yourself:
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🔻Use a higher rep range or increase weight 🔻More controlled eccentric and explosive concentric
🔻Increase time under tension by holding in the contracted position
🔻Shorten rest periods
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Happy Leg Day 💪🏻
If you want more workouts like this be sure to check out my 28 Day Challenge that starts January 21 st.  Link in my bio to sign up 💗
Are you feeling sluggish and stuck after the Christmas Holiday's?
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Do you feel ready to ignite that healthy person you know lives inside of you?
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I can help!

This package gives you everything you need to succeed in losing your tummy, decreasing bloat, and feeling your best this Winter!
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You will receive:
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🔹28 Days of nutrition & meals
🔹Recipes
🔹Fat Torching workouts for home & gym
🔹Goal setting & weekly accountability
🔹2 coaching calls
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We start January 21ST! Are you in?
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For all the information you need click on the link in my bio or message me directly 💗
Just like diets - New Year's weight loss resolutions don't work.

7 days in how are you doing with your weight loss and fitness goals?

Why do your New Year's intentions go so far south every year?😒 What can you do to increase your odds of actually making a resolution to improve your healthy, relationship with food and how you feel about your body this year?

Many women find themselves pushing to buy miracle fat burning supplements, miracle diets and hype about the newest trends in exercise programs. 
The real reason why you are not seeing results is not external.  It is NOT the diet or exercise plan. It is MUCH deeper. For lasting results you must peel the layers back so you can make real and lasting change!
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Observe your behavioural patterns and asses whether or not they are bringing you closer to your goals or if they are preventing you from getting there.
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I can help you kick start your journey with my 28 Day Challenge.  You will receive daily meals, recipes, workouts and coaching to help you get back on track and to STAY on track after the holidays. 💪🏻
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To learn more, click the link in my bio or message me for more details 💗
🔥28 Day Flat Tummy Challenge🔥

My most talked about challenge... In 28 days you will lose stubborn tummy fat and put an end to feeling bloated by following this amazing program!
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Are you feeling sluggish and stuck after the Christmas Holiday's?
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Do you feel ready to ignite that healthy person you know lives inside of you?
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I can help! 😊
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This package gives you everything you need to succeed in losing your tummy, decreasing bloat, and feeling your best this Winter!
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Remember, summer ⛱bodies are made in the winter 💪
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For all the information you need click on the link in my bio 💗
💢120 lbs vs 130lbs 💢

At 120lbs I still didn't think I was quite lean or fit enough. I was a mess, hormonally, I didn't have my period for over 10 years due to extreme exercise and over dieting, my mind was consumed by food & the gym and I felt isolated and unhappy.

I had everything; successful business, marriage, beautiful home, several trips a years and all the STUFF I thought would fulfill me however my relationship and obsession with my body kept me from experiencing all the abundance I had.
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Today at 130 lbs (I’m guessing as I don’t weight myself often) I have learned (and still learning) that happiness is outside of body composition and image.  Happiness is about balance, purpose and memories - living in the moment. Not achieving a perfect physique or certain body weight.
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After many years of yo-yo dieting and obsessing about food and exercise I have finally come to a healthier place of peace with my body and food. Hormonally, I am finally healthy, I have learned to listen to my body and not resist it, and I'm finding worth in so much more than the scale or mirror.
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Do you feel that your happiness is determined by what the scale says or certain body type you are after? I help women just like you to achieve confidence, happiness and peace with their body through fitness and nourishment.  Message me, lets chat 💗
How many of you woke up this morning feeling tired and bloated from the last few weeks of overindulgences?
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I remember feeling like this after holidays and going to go on a very strict diet as soon as the holidays were over. I would last four days on my diet and then eat everything in sight again and vowing to start over again on Monday.
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Sound familiar?

I know most of you are planning on going on a diet now that the holidays are over but a strict diet is not sustainable.
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If the holidays, special occasions or vacations tend to be a struggle for you and you constantly find yourself gaining weight during them you need to dig a little deeper and work on your relationship with food and your body.

Once you have healed your relationship with food and your body you will no longer feel out of control around food.
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A meal plan is not the answer and neither is another diet. You need to work from the inside out.⠀
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Your body is a direct reflection of how you feel about yourself and how you treat yourself.⠀
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If you are ready to work on yourself registration is open for my 28 Day Challenge. It is a great way to kick start your fitness & health goals and to set you up for success!  If you would like more information you can go to link in my bio or you can message me directly ❤️⠀
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DO YOU DEADLIFT?
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🍑🔥SWIPE FOR WORKOUT🔥🍑
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In my experience as an athlete, and based on the results witnessed by many of my personal training clients,the deadlift, in my opinion, builds the upper and lower body like no other movement.
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Deadlifts aren't just for powerlifters -- they're a great exercise to both work the major muscle groups in your body and increase your overall strength. Because they recruit so many muscles, deadlifts are also a great calorie burner, and including them in your weights routine can help enhance the calorie burn of your workout.
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In the realm of strength-training exercises, deadlifts come in at the top of the list. The deadlift targets several muscles throughout your body including your traps, shoulder muscles, erector spinae, glutes, hamstrings, quadriceps and calves. The fact that deadlifting recruits so many muscles, makes it one of the more effective calorie-burning strength exercises.
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If you want to sculpt lean, sexy hamstrings and glutes then start deadlifting -  you will be impressed by the results!
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SWIPE FOR WORKOUT
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If you want more workouts like this join my 28 Day Flat Tummy Challenge >>LINK IN BIO 👆🏻👆🏻
✨New Year New Goals ✨

I would love to say that my fitness journey has been perfect and that I have it all together when it comes to my relationship with food and my body.
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Not every day I have it all together. I have days where I don’t feel my best and when my illusion of myself is distorted. I’m human just like you.
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I have had struggles with food, yo-yo dieting, binge eating, over exercising, self sabotaging, fear of failure, rejection, people pleasing and judgement.
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My journey has been nothing but easy and there were many times when I wanted to give up and take the easy way out. I researched and became obsessed with finding the perfect plan that would have all the answers and the result I was striving for. I thought perfection and MORE was the answer. More exercise to get leaner faster. Less calories to lose the weight.
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What I learned after years of self sabotage and endless restriction wasn’t a special diet or exercise plan.  That was either sustainable or enjoyable. Small, daily actions steps over time equalled  results.
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No matter what your goals are in life small, consistent changes over time will lead to success. Put the work in and be patient with yourself.
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Anyone promising you quick fixes most likely do not have your best interest at heart.
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Don’t let the scale dictate your success or how you should feel. The journey will never be perfect. Listen to your body. Fuel it with nourishing foods, develop a different mindset, and set performance based goals to assess your progress.
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If you need more support with your health and fitness journey message me and let’s chat about how I can help.