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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!


Twitter: ColleenGal

FB Fan Page: Colleen Gallagher – Pro Bikini Model/ Physique Coach

FB FitGal Page: FitGal/ Team KNOCKOUT

“It is not often that a man can make opportunities for himself. But he can put himself in such shape that when or if the opportunities come he is ready.”― Theodore Roosevelt 

This quote defines my life at this very moment. My life has been amazing this past couple weeks with so much opportunity that I am overly grateful and happy. Sometimes you may go through rough times, but it teaches you that anything can happen, anything can change and end, but its how you deal with change that determines how you will handle life. I haven’t been this happy in over a year and that is an honest statement. This past month or so I have planned so many new things and I’ve opened up my time and days to people and things that I never would have in the past…I feel that through difficult times, growth occurs and you can either run with it or against it but you always have a choice.

Let me start by saying the best news of the week, which is that I am going to be writing an article that prints on August 20th for  NW Fitness Magazine! I am so excited and unsure of what I should write about. I meet the co-owner of the magazine on Monday and need to have a rough draft of my idea and article by then. I am nervous and excited and so many other emotions but over everything, I believe the Law of Attraction brought me to this…and I know this is only the beginning. I am passionate about this blog and I sent it to them and they were impressed. I know that the fact that I have been opening up my heart and time to fitness and this blog and new experiences is drawing in opportunity to go even further. I can’t wait.

This week also was filled with hanging with my friends, hiking again, and paddle boarding for my first time! I loved it; I think I might go again this weekend. I have no pictures from it because I didn’t want to drop my phone in the water haha. It was a blast and a great workout for my abs and basically everywhere else. Today I hiked Mount Si in North Bend here in Washington and it was amazing. Such a gorgeous day out, and I saw a snake, as well as hawks flying around at the top of the cliff. It’s been a great week and I can’t wait to do this magazine article! Remember to always be grateful and open to opportunities everyone!

Here are some pictures from the things I’ve been up to this week:

delicious bacon wrapped shrimp i had in Fremont!

i got new hiking and running shoes!

View from the top of Mount Si!

another view at the top of Mount Si

 And here is a picture of me and my best friend Ashley on our way out to have some fun out in Greenlake last night. Its been such a great week and i hope everyone else is enjoying their summer as well:)

Doing Yoga in the morning in the Valley Ho Hotel Gym

 “Yoga teaches us to cure what need not be endured and endure what cannot be cured” -B.K.S. Iyengar

Hi All! I’m finally home from Scottsdale, Arizona from our girls trip! Let me tell you, it was amazing. Between the 109 degree weather, to laying around the pool all day! After all the rain in Seattle, it was a nice little break. I am ashamed of all the food I ate…I could have done better but I have to just get over it and get back to my routine now that I’m back home. The one really nice thing about the Valley Ho Hotel was their amazing fitness room! It was open 24 hours so a friend and I would wake up every morning around 7:30am and do 30-40 minutes of cardio on the machines and then do weights as well as yoga. The fitness room offered crisp apples, headphones, lemon water, and towels complimentary and it was nice to work out and be looking over palm trees and the pool. It was motivating…work out hard and then jump in the pool after.


I love vacations. I think they are incredibly important for our health and well-being. I had a lot to think about while I was down there and now that I am home, I am ready to start working on my goals.

  • First of all I plan to start studying to get my ACE certification to start personal training.
  • I plan to start eating AND cooking healthy meals. This is a big one for me, I’m not the best cook, and I have all the excuses in the world when it comes to being creative in the kitchen. But all that sounds like excuses to me and I know I can get better if I try;)
  • Another thing is not jumping into a relationship. I need to work on myself. I need to travel more. I need to take my passion and make it a career without getting set back from another person.
  • I need to remember that everything is possible, and everyone’s view of the future is different. As long as you are doing things every day that make you happy, a wonderful life is possible.
  • Practice Yoga more often.

*above is my exact gym bag. it is perfect. it has so many compartments and it holds so much.

“By failing to prepare, you are preparing to fail” – Benjamin Franklin

Thankfully I live literally right behind the gym I go to so it makes it easy to just walk over or stop on the way to/from work or school. A great tip for me is packing my gym bag the night before. I leave it in my trunk at all times and I also put extra gym clothes and extra Nike’s in there also in case I am around a great class in the area. Other things I leave in my trunk are extra socks, a camelbak, and water bottles in case I hit a hike or want to go kayaking somewhere far from home.

The key is to always be prepared. Always set yourself up for success without room for excuses.

Today I got off work early and my favorite Zumba instructor was teaching a class 30 minutes after work so I stopped there on my way home. My routine is to do a one-hour cardio class and weights after…then I take a shower and sit in the sauna for 10-15 minutes. It feels amazing after all that working out and after a shower.

Whats in my Gym Bag?

Neon Sports Bras. They are the best.

Lululemon cropped pants, they are the softest and most comfortable

water bottles! and i mix it with zip fizz or workout pre-mix drinks

Nike’s of course!

Other Items I don’t want to find pictures for but I always bring:

  • Flip flops for the shower
  • A towel
  • A small hand towel for the machines
  • A bag of airplane-sized shampoos, conditioner, loofa and facewash/bodywash
  • Extra clothes
  • Phone for Tunes
  • Magazines like Self, Fitness of Shape!
 Remember that you have the ability to be who you want to be and if you want to change, you have to plan and prepare for what you want. Motivate yourself. Be yourself. Love yourself. Don’t worry about anyone around you and know that your health should be a priority and everything you do to help it, will further your future and make you happy.


Today Ashley and I went to Zumba and then headed up to North Bend to hike Twin Falls! The Northwest is so beautiful in the springtime and we have to take advantage of all our beautiful hikes! I wish I could do more; today was such a great day! Here are some pictures from our hike.


Either way this hike was motivation because I look so out of shape…I think I need to add more yoga classes of pilates and weights to my fitness plan. I don’t know how I gained weight without realizing. I’m not worried though because this will push me to try harder!

Today I finally got to the gym before class. It felt amazing. I haven’t been in about 4 days so it felt good to actually get some cardio and weights in. I was there for 2.5 hours. I had a lot on my mind so I really didn’t want to leave except for the fact that I had class. Sometimes the best way to relieve stress is to take it out at the gym or by being active. I have a hard time controlling my emotions unless I tend to the gym often. Another thing is that I have lost a few more pounds…I’m down to 112 and its crazy to think that in November, I was 124 pounds.

 No matter who you are, no matter what you do, you absolutely, positively do have the power to change.
-Bill Phillips

Anyone has the ability to become who they want to be. What you fill your mind and days with is eventually who you will become. If you never work out or eat healthy, you will never be fit. If you hold in resentments or your emotions, at some point you will explode. Physical activity releases endorphins and causes you to become an overall happy person. For 4 or 5 days, I didn’t do anything. I went to school, went to work, and then sat around doing homework for long periods of time so I felt lazy. I was having trouble waking up in the morning for work, I started getting emotionally drawn out, and I just felt unhappy. Just one moment back and I feel back to normal again:)

I think I’m going on another hike with Kristi this weekend, which should be amazing. I’m not sure where we will go but hopefully it’s a sunny weekend. I’M READY FOR SUMMERRRRRR..

Easter Weekend was Fantastic! It finally hit 66+ degrees here in Washington and the sun was shining! Spring quarter started and so far my classes are good. Yesterday I went on a run with these adorable dogs then went hiking with my friend Kristi.

It was an easy hike that I’ve done many times…we went to Rattlesnake Ledge in North Bend, WA but we went because we knew it’d be a pretty view. Then today for Easter I worked and made my rent in one day which is always comforting and then spent the evening with my family having ribs, sweet potatoes, bacon wrapped asparagus and rice. There is nothing better then enjoying the sunshine, spending time with family and loved ones, as well as not having to worry about financial worries.

“The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours – it is an amazing journey – and you alone are responsible for the quality of it. This is the day your life really begins.” 

Bob Moawad

Summer is Right Around the Corner:

-Plan exciting things to do with your friends or family like hiking, kayaking, skydiving, paddle-boarding, surfing, golfing, outdoor bootcamp classes where you can take advantage of the sun as well as get fitness involved.

-Rather then going out for drinks or dinner with your friends or family, arrange BBQ’s at home or dinner party where everyone makes a dish to bring. This will cut down a lot of extra calories that you will get eating out. *it will save money also!

-Plan at least one vacation. a healthy body starts with a healthy mind, when you create something to look forward to, it will inspire happiness and excitement to get a jump start on your goals.

 9 Excuses for Not Getting in Shape

& How to Get Motivated to Move Past It.


Working out is boring…” Working out may become boring if you do things that do not interest you. A gym is not the only place to work out. Figure out what you love to do and incorporate it into a workout. If you do sign up for a gym there are a large variety of included classes to choose from like kickboxing, pilates, zumba, yoga, strength training and so on. Other options would include co-ed sports teams, hiking, running, walking, swimming, kayaking, surfing, snowboarding…..I’m sure out of everything, you can find one passion to throw yourself into.

I can’t afford a gym membership” A gym is not the only way to workout. You can workout from home, with online workouts, you can follow workouts in magazines, most things outdoors require no money. There are always options to get healthy and money should not hold you back.

I’m too busy” This one is a common excuse that should be diminished quickly. You can make time for anything that is important to you in a day. There are 24 hours in a day, and just 15-30 minutes of physical activity is better than nothing at all. For a person like me who over-organizes everything in my life I use a planner. I keep my gym fitness class calendars on my phone and schedule my weeks ahead of time. I treat working out as a secondary job. I will fill up every day with one activity and after that, anything social that I want to do must be scheduled around it. I suggest surrounding yourself with motivating friends that are willing to workout with you. This combines workout+social activity=fun. You should never be too busy to want to take care of yourself.

I’m too hungover” Being hungover is something we do when we are freshly 21….or like me that lasted a few years after. You go out, get hammered, and complain the entire next day wasting it away dehydrated and in bed eating unhealthy food….sound like you? Because that is who I used to be. Drinking can be fun but don’t let it prevent you from moving forward with your life. Alcohol is poison to the body and holds a lot of calories that will keep you from your fitness goals.

I am too fat to go to the gym…” At the beginning of everyone’s fitness journey starts with a small amount of insecurity…sometimes a lot of insecurity. Remember to tell yourself this: Everyone cares about themselves so much that they probably don’t even notice you. We are all self-involved and we all care about what others think of us to an extent. Sometimes you have to realize that you are your biggest critic. Everyone else is the same-in this sense don’t worry about the people around you because they aren’t watching you…put your headphones on and get movin!

I always gain it back” You probably always gain it beck because you are seeing fitness as a fad. You should constantly keep your body moving, eating right for YOU and for your health, Do not lose weight just to get to a certain weight because when you think that way, you are not thinking long-term and the weight will come back once you stop trying.

I never see improvement” …..slow and steady wins the race my friend. Repetition and determination will help reach your goals. It’s not about how fast you lose the weight but about how hard you try. In time it will come off and you will see improvement, Just do not give up if you don’t see change quickly. Change takes time but in the end it will be worth it..

I can’t stay motivated” Make a vision board of your dream body. Watch something that motivates you…when I was in a lack of motivation rut a few years ago I would watch “Dallas Cowboys Cheerleaders Making the Team”, and suddenly I would feel horrible sitting on that couch and needed to go to the gym. See a vision of who you want to become to keep you going. Find friends that want to do the same.

I’m too tired” For me, working out actually gives me more energy! You may not think that is true now because you’re not used to it but it does in fact give you more energy which will create deeper night’s rest which then gives more energy. When you are moving, your blood flow will improve, and the blood flow carries more oxygen which brings nutrients to your muscles which produce more energy. Energy makes energy.

“Don’t ever wrestle with a pig. You’ll both get dirty, but the pig will enjoy it”

~ Cale Yarborough

This quote explains how I feel today. It’s funny the people we have to interact with in everyday life. Some people are level-headed and motivated to be better people as individuals, and others spend their time drinking away their life, living vicariously through other people, choosing to see life as a game that they never actually win. I could have a good day, i could have a bad day, but I have a good heart and I care about succeeding in life. Some people live their life from person to person, bottle to bottle hoping they will find meaning to their life but forget whats right for themselves and spend their days sabotaging other peoples days because they are unhappy with who they have become.

When you take care of yourself, challenge yourself in learning your passions, experience new things, discover who you are, eat the right foods, surround yourself with real friends and don’t drown yourself at a bottle of tequila or do drugs, you will find these things as an advantage to see clearly. No matter what I go through and have to face in life beats being ignorant and taking advantage of what I have around me.

You can succeed at anything you do as long as you appreciate what you have, when you have it and try as hard as possible. I’m grateful for my amazing friends, my education, my drive for life, and the fact that I do not waste my time with unworthy people.

Things to look forward to:

  • Florida&Cruise to the Bahamas in September
  • Skydiving&Bungee jumping the next few weeks
  • More hikes this spring! I’ve done most the hikes all over this area so hopefully I will start doing more challenging ones this summer.
  • COLOR RUN!!!

The only way to see results, is to truly love yourself.

love where you are in life

love your decisions

love the people in your life

love the accessibility to different and amazing food options (some people do not have choices)

love your body for what it is right now

love the fact that you have the ability to change who you are.

love the fact that every single person’s view of beauty, is different then another persons….

and you do not have to look like something different than you are right now.

if you do not feel this way, do something about it.

do it today. do not go on a diet. DO NOT DIET.that is not loving yourself. that is hating yourself and forcing your body to go into shock and be deprived.

As I’ve said before, do the Paleo Diet, or eat better.

Eat better in the means of adding variety and amazing flavors to your diet.

Eat vegetables, eat fruits, eat lean meats, eat whole grains.

Embrace cooking.

When you decide you don’t like what you look like, take a closer look at how you live your life. Sometimes we stuff our faces with bad food like McDonalds, Soda, Alcohol, Candy, Cigarettes, MORE FAST FOOD, packaged meal bars that are supposed to suffice an entire meal, lemon water diets, starvation diets, overworking our body with exercise that exhausts us and makes us hate exercise.

All you need to be healthy, is to eat food that adds benefit to your body and improves nutrition: go for a walk, go for a run, if you are social….go to a class at the gym where you will be surrounded by other motivating people. If it is nice outside go for a hike, play some golf, or walk the dogs.

I have always been avid about working out. There have been times in my life where i have found myself looking unhealthy. I have never been overweight but I have had times where I have not cared enough to work out. I would drink every weekend, sometimes even throughout the week and it shows. I have had times where I’ve worked out 3 hours everyday and ate well and got fit and skinny but nothing is better than who I am today.

Today I can wake up, work out if i have time, start every morning with a nutritious smoothie and eggwhite omelets. I can plan events like the Color Run, or hikes, or classes at the gym with friends, and make meals that I enjoy…and I am still completely content with myself in comparison to when I worked out 3 hours a day because I wanted to be skinny.Today I look at 3 hours a day and see that as a bit excessive. I am not making this blog to become a fitness model, or to compete in those fitness competitions (because i would lose all my lady parts if i got that in-shape), I am here to show you that fitness starts in the mind. You need to do things because your body needs it, and you want to be healthy in the long run. All those diets and diet pills and quick ways thin, as well as your bad eating habits, will only give you more health problems in the future. Don’t workout to be skinny, but work out to be healthy.

Working out is the best antidepressant. Be grateful for your body and treat it well.


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