Katie Gallagher is a 25-year-old software analyst from Lenexa, Kanzas who used to weight 180 pounds. The NBA & WNBA professional dancer was feeling insecure about her body and decided to turn her life around by exchanging fast food for high protein meals. She also started daily gym sessions and now the 25-year-old loves fitness and has lost 40 pounds.
“I achieved my results from doing both cardiovascular and weighted exercises consistently and eating healthy foods consistently,” she told POPSUGAR. “Consistency is key to seeing results.” She tried all the temporary fad diets and failed to get in shape. When her boyfriend of six months broke up with her Kate moved across the country for a new job, and she “saw it as the perfect opportunity to finally do what I had always wanted to do.”
She first told POPSUGAR about what she started to eat “I did not follow a specific diet or really even count calories,” Katie said. “I cut out the processed food, the sugary drinks, and started actually setting foot in the vegetable section of the grocery store.” It’s a small but a significant change.
“I ate a lot of chicken, fish, and eggs — anything that was high in protein,” the 25-year-old added. “I had to drastically reduce, but not eliminate, the amount of carbs I had been regularly consuming. I switched to foods like sweet potato, quinoa, and brown rice for my carb sources.”
She didn’t use a measuring cup or scale to count every gram of food she was eating, “I literally guessed on portion sizes, put together balanced meals for myself, and destroyed my workouts in the gym every single day.”
No 2 fitness journeys are the same – there’s no cookie cutter solution for everyone to achieve their fitness goals. You honestly just have to get out there are try to new things in order to know what works for your body, so let go of your comfort zones if you want to see change. It’s full of good days and bad days, but what matters is that you just keep going despite whatever craziness you have going on in your life. You only lose if you stop trying. But you’ve also got to learn to love the process or you won’t ever be happy. Lift weights, eat vegetables, but also eat pizza and cookies. Life’s too short to be fit and sad ✌ #transformationtuesday #weightloss #fitfam #health #fit #gym #fitspo #fitlife #fitspiration #fitnessjourney #fitnessgirl #fitnessgoals #fitstagram #fitnation #fitnessmotivation #losingweight #workout #weightlossjourney #weightlossmotivation #weightlossgoals #girlswholift #train #cardio #eatclean #fitbody #getfit #bodybuilding #motivation
When in comes to working out the avid hip hop dancer explained:
“I mostly researched the Internet for new workouts to try. I followed a ton of fitness accounts on Instagram for ideas, because I was so eager to try anything new to challenge my body. I saw what kinds of things these fitness people were doing in the gym, so I figured if I did their workouts too, my body was bound to change.”
She soon realized that it’s better to work on a particular part of the body every day, rather than working out her whole body in the gym. One day Katie will work on back and biceps, another day she’ll do shoulder and triceps, the next she’ll do chest and abs, and the same goes for legs.
“I finish each workout with 15 minutes or more of some type of cardio, like walking uphill on the treadmill, sprints, cycling, or the StairMaster,” she said. “I really never stick to just one type of workout or routine. If you do, you are more likely to hit plateaus with your progress.”
BACK THEN: lots of cardio exercise, consuming a lot of beer and processed food, not looking at nutrition labels, not drinking enough water, not getting enough sleep, and lastly, not believing in myself. NOW: lifting heavy weights 5-6 days a week plus cardio, still eating a lot of food but NUTRITIONAL food with a lot of protein, healthy fats, and carbs, drinks a gallon of water a day, sometimes still doesn’t get enough sleep (♀️), but lives with the mindset that I can achieve ANYTHING I SET MY MIND TO. I’ve said it before and I’ll say it again: it’s not about depriving myself of fun, or eating as dainty as possible. The secret is that there is no secret…it’s about living a balanced lifestyle where you learn to love the process of working hard and being patient enough to keep doing it long enough to reap the benefits that are the results of this kind of lifestyle. When people ask me what I did to lose the weight it’s like the answer I give isn’t satisfying or what they want to hear. Why? Because it IS hard, and painful, and uncomfortable, but those are exactly the kinds of situations that allow you to blossom into that person you are so badly wanting to become yet haven’t allowed yourself to. Trust me the excuses will always be there. Train your mind to not give in to them and you will go oh so far #mondaymotivation #motivation #ifyoucandreamityoucandoit #weightloss #fitfam #health #fit #gym #fitspo #fitlife #fitspiration #fitnessjourney #fitnessgirl #fitnessgoals #fitstagram #fitnation #fitnessmotivation #losingweight #workout #weightlossjourney #weightlossmotivation #weightlossgoals #girlswholift #train #cardio #sweat #healthy #bodybuilding #transformation #transformationtuesday
Katie, who documents her journey on Instagram has advice for all the women who are looking to turn their lives around.
“If your mind is only focused on immediate satisfaction for results, you are already setting yourself up for failure,” she said. “It’s the little things you do each day that eventually add up over time and bring you exactly what you worked for.”
She admits that it wasn’t always easy for her to lose the 40 pounds. There were even some friends who stopped inviting her to hang out.
an entire sea of water cannot sink a ship unless it gets inside the ship. Similarly, the negativity of the world cannot put you down unless you allow it to get inside you. I’ve said it before and I’ll say it again: a negative mind will never give you a positive life, so choose to be positive each and every day . . . #weightloss #fitfam #health #fit #gym #fitspo #fitlife #fitspiration #fitnessjourney #fitnessgirl #fitnessgoals #fitstagram #fitnation #fitnessmotivation #losingweight #workout #weightlossjourney #weightlossmotivation #weightlossgoals #girlswholift #train #cardio #eatclean #fitbody #getfit #bodybuilding #motivation #positivelife #positivevibes #wednesdaywisdom
“You shouldn’t wait until you’re ready, because I truly believe there is never one moment in time where you feel that kind of readiness,” she advised. “You honestly just have to dive into it fearlessly and wholeheartedly.” Katie advises not to give up, even on days when you are not feeling motivated enough to hit the gym.
Finally, the 25-year-old wants you to know that she didn’t stop eating the foods she loved most. “I did not give up any of my favorite foods indefinitely, and that’s not what I’m saying that anyone should do,” she said. “I still eat pizza and macaroni and cheese, because what is the point of working so hard if you aren’t happy?”
We strongly agree with that.