Part of getting in shape is starting out with goals. One of these goals includes having someone to look up to. They say that if you want something in life, you must find someone who does it, and then try to follow what they did to get there. This can be the case with anything dealing with fitness, a career goal, a religious goal, or practically anything. I have always had fitness idols and in this case, my biggest idol would be Miss Colleen Gallagher who is a WBFF Diva Bikini Pro competitor. She just started her online FitGal &Team Knockout fitness program online and is an amazing inspiration in fitness. I was happy when she agreed to do an interview for me but hopefully she will inspire many of you to also reach your fitness goals :)
Colleen please first tell me a little about yourself: I am a health and fitness enthusiast, sister to 5 other siblings, football junkie, spontaneous, and lover of protein ;)
How did you get into fitness/bodybuilding? After I graduated from the University of Northern Iowa with a degree in Kinesiology I took an internship at a fitness club in Chicago called Premier Fitness Solution. While working there one of the trainers was prepping for a show and got me interested, a few months later I was prepping too!
What is a typical daily routine for you? Typical routine for me would be to wake up at 7:30 go down to the track and get a good workout in then eat breakfast! The rest of my day I spend writing up training and nutritional plans for all of my clients. In the evenings I usually go to one of my siblings many sporting events!
What keeps you motivated to stay in shape? Being in shape keeps me motivated to STAY in shape! Once you start seeing results it gets addicting and so much easier to stay on track!
Do you take and supplements or protein powders? Yes! I take Whey and sometimes Casein protein, fish oils, and multivitamins. Occasionally I will take a preworkout as well.
What is your eating plan like? I eat at least 6x a day about 2-3 hours in-between each meal. I of course have protein in each meal! I change up my intake of each food group a lot but in a day I will always consume vegetables, starch, fruit, and good fat.
What food can’t you go without? PEANUT BUTTER! Although I do go without sometimes :(
What is the most challenging thing for you when it comes to staying in shape? Finding time (biggest excuse in the book), I am always traveling or very busy so finding time to fit a session in sometimes is challenging but I always get it done because I feels that much better after!
What are your workouts like? Intense. I go to the gym with a purpose so I don’t waste time when I’m in there. Focus on the weight and the movements to get the results I need. Cardio for me in usually HIIT or sprints, which I love!
What is your favorite body part to train? Legs! Largest muscle group we have so we burn the most calories working them out!
Is there anyone in the fitness industry that you look up to? Chady Dunnmore my fellow WBFF Pro, she have an amazing attitude towards life, not to mention a killer physique!
Tell us about your new business, FitGal and Team Knockout: I started FitGal because after competing I had so many people asking me to write them workout or give them advice, my Facebook inbox was literally flooded with questions! I had originally wanted to open up a studio near where I live a run bootcamp style classes, but that really didn’t allow me to reach the people who were asking for help. I am very passionate about health & fitness and I love helping others so it only made sense to do the training online. I offer two programs: FitGal Lifestyle & Team KNOCKOUT. FitGal Lifestyle is for those people who want to get in good of shape as people who compete, but don’t want to get on stage. Team KNOCKOUT is a full contest prep for those who wish to compete. Both programs are designed to give incredible results!
What are your 3 biggest tips to staying fit?
1. PREPARATION: prepare your meals in advance and schedule your workout times! Don’t make excuses for yourself.
2. BELIEVE IN YOURSELF: If you don’t believe in yourself then how can you expect to succeed? 3. HAVE FUN: Have fun with your workouts, do things outside or grab a buddy. Being in shape isn’t supposed to be a chore, it’s supposed to be fun!
What is your biggest “fitness” accomplishment? My biggest fitness accomplishment happens every day when I wake up and get email from my clients saying how they haven’t felt this good in a long time!
For more on Colleen, you can reach her on her many social media outlets listed below! As well as maybe think about joining her online fitness program!
FB Fan Page: Colleen Gallagher – Pro Bikini Model/ Physique Coach
FB FitGal Page: FitGal/ Team KNOCKOUT