Darren Gallagher Coaching

Darren Gallagher Coaching I help everyday people fit into their old clothes again, regain their confidence and stay there for good 🙌

07/06/2026

If the scales are up this morning,

This is likely the reason 💦

Frustrated,Unhappy,Uncomfortable -That’s how this lady felt before she reached out.Wanting so desperately to lose weight...
06/06/2026

Frustrated,

Unhappy,

Uncomfortable -

That’s how this lady felt before she reached out.

Wanting so desperately to lose weight,

But feeling that there were too many cards stacked against her.

With a young family at home and a busy job that required frequent over time,

This lady had almost accepted that wearing baggy clothes and dreading every upcoming social occasion was her new normal.

Fast forward 3 months -

❇️ She’s 20lbs down

❇️ Feels incredible both physically and mentally


❇️ And has found an approach that she KNOWS she’ll continue losing weight with

To lose weight,

You don’t need to tick every single box ❌

You just need to to tick the important ones ✅

That’s all we’ve done (and will continue to do).

05/06/2026

If you struggle to stay within your calories, pre-logging your food into MyFitnessPal or whatever other tracking app you use can be very beneficial 📲

This way instead of making decisions in the moment and running the risk of going over calories,

Those decisions have already been made, meaning all you have to do is stick to the plan ✅

04/06/2026

Session have had to be modified recently after experiencing a few exertion headaches in the gym (not fun 😬),

Slowly but surely building the confidence to push it that bit harder each week!

04/06/2026

Lack of accountability is the biggest thing holding people back from reaching their fat loss goals -

If you need some help,

Be sure to reach out 🙌

Holiday Survival Guide ☀️
03/06/2026

Holiday Survival Guide ☀️

02/06/2026

The scales are NOT a grading system ❌

Just because they’re up,

Doesn’t mean you’ve done something wrong and doesn’t mean something needs to be changed.

Instead of focusing on 1-2 days,

Assess the fortnightly trend -

If things are moving down on average,

You’re safe 🙌

01/06/2026

“I’m not where I want to be because of X”

“X” will always be there in some shape or form.

The people that get the best results will find a way to make it work regardless instead of passing the blame.

If you want the results that you say you do,

It might be time to raise the standards.

31/05/2026

Teaspoons,

Cups,

Servings -

These aren’t accurate 🙅‍♂️

If you want the best results,

Take out the scales and start logging your food in grams ✅

If you’re fond of a few pints at the weekend,Here’s how to fit it in without ruining your progress 👇Step 1: Pre-log 📲Ent...
30/05/2026

If you’re fond of a few pints at the weekend,

Here’s how to fit it in without ruining your progress 👇

Step 1: Pre-log 📲

Enter into MFP what you’re going to drink and work backwards - how are you going to fit that in?

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Step 2: Reduce calories in the days prior 📉

Saving 100 - 200 calories a day will give you an extra 500 - 1,000 by the time Saturday night comes around.

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Step 3: Plan out Saturday’s “eating strategy” 🍎

With the calories that are gone on drink, how many have you left for food?

Choose low calorie, high protein meals that will keep you full during the day.

Pay attention to meal timing.

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Step 4: Nail your activity 🚶‍♂️

Hit your steps before you go out, get a training session done that day (if scheduled), do some extra cardio if needed.

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Step 5: Have Sunday planned 🎯

Have food in the house to keep you in line (ideally pre-log this too ahead of time). Plan in a walk to get some activity in.

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Monaghan

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