Gallagher Fitness

A unique blend of postural rehabilitation and functional movement restoration packaged with some of the best programs in the world of personal training.

Gallagherfit body - after a weekend of some good indulgence I went back in the Gallagherfit prescription of intermittent fasting (that I was first turned onto by Lifecoach and former fitness model Salvatore Cancassi) - followed by two extreme HIIT workouts using primarily body weight and alignment work.

It’s not what you don-its how you do it- having someone watch you on every rep and run your customized programming is the way you maximize your potential. I’m still only at about 12% body fat (which isn’t ideal) but it’s sustainable and just the beginning... doing my best Zoolander in this first pic (let me have my fun). Message us for online training sessions (anywhere in the world) or for an in person of your in the nyc area.

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Arnold Schwarzenegger 2018 - The speech that broke the internet - Most Inspiring ever

https://www.youtube.com/watch?v=mNDA-o9yJNw

youtube.com For the full interview - https://www.youtube.com/channel/UC7nW8V_NntJawOXED8zJ55A Audio book available for free here - https://amzn.to/2T6J7Ex *Sign up for 3...

vimeo.com

Untitled

WHAT SLY STALLONE DID TO STAY RIPPED AND HEALTHY @ 70+ WHILE TRAINING FOR "THE EXPENDABLES". This is an exercise that will keep your joints healthy, increase your power - functional capacity and get your CORE firing like never before. It's also a great metabolic boost that if done correctly - will get you ripped and I recommend doing these regularly-

It's just a small part of my Special Program right now I'm taking on ONLY 2 individuals that are serious about transforming their health & Fitness. PM TO SCHEDULE A CONSULT...

https://vimeo.com/290532865?utm_source=email&utm_medium=vimeo-cliptranscode-201504&utm_campaign=28749

This is "Untitled" by George Gallagher on Vimeo, the home for high quality videos and the people who love them.

Gallagher Fitness

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Get Lean & Healthy

Get Lean & Healthy!!!

Hi again,

Master Fitness Trainer – George Gallagher here.

You may have heard the buzz about the Special Program available for only a limited time.

GET LEAN & HEALTHY
- Lose extra weight
- Shed stubborn fat
- Eliminate old injuries

Over the past 15 Years I’ve perfected techniques and methods so you can finally have the fitness and health you’ve longed for, so I can't keep it a secret anylonger.

Experience my undivided attention and quality delivery - Training locally in Beverly Hills + Hollywood, and/or Coaching online, by appointment.

I'm like an elite level Equinox trainer one-to-one, BUT without the crazy overhead.

Contact me now (646) 256 -0664...get started today, and first week's FREE.

*Also refer anyone else who wants these benefits, as I offer a generous Finder’s Fee, or a FREE Training and/or Coaching Session upon their official signup.

GET LEAN & HEALTHY - https://www.google.com/url?hl=en&q=http://www.youtube.com/watch?v%3DgAIachpK_UY&source=gmail&ust=1523999228944000&usg=AFQjCNH_gogOovjNrtw1th7bzU2izUC2lA

A strategic personal training program to get you LEAN & HEALTHY in the shortest amount of time possible. Based on over 15 years of clinical and scientific re...

[03/21/18]   6 THINGS YOU CAN DO, STARTING TODAY TO LOSE BELLYFAT FOREVE

Guys,

I've said it before and I'll say it again. It's really simple, do the following and you will have a flat stomach, tons of energy and it'll change how you do, everything you do. I invite you to try this and all I ask in return is that you make me an effective coach by telling me how great it has worked for you. Deal?

Here are the 6 things you can do to lose stubborn bellyful and bring out your abs. Are you ready?

1. CUT STARCHES, THEY ARE MAKING YOU FAT - If your already lean, well...you'd be leaner without them. Stop eating starches immediately: Bread, pasta, rice and most potatoes or potato products- most cereals. Sweet potatoes and yams are allowed a couple of times per week on workout days but small portions (no larger than the size of your fist). And for the love of god no rice again, please.... Try some eggs for breakfast instead - 30 grams of protein within 30 minutes of awakening.

2. NO SUGAR. And I mean NO SUGAR. Some people think that means candy and ice cream. It does but sugar is in most fruit juices, it's in all fruits and you need to knock this off. If you want an apple occasionally (try macintosh- preferably without the skin) but the only time you should consume any fruit at all is within 10 minutes of completing a good workout and no more than a handful (some blueberries - high in antioxidants or a half a banana are ideal - ANY FRUIT AT ALL IS POST WORKOUT, NO EXCEPTIONS).

3. DRINK WATER. Stope drinking all soft drinks, sports drinks, smoothies etc. and just drink friggin' water. No vitamin water or any of that other B.S. Squeeze some fresh organic lemon in for flavor but drink plenty of it. Lemon water helps reduce inflammation, alkalinizes the system and will give you a bit of extra Vit. C.

4. WALK. An hour every morning, get up early or a 40 minute night stroll..head up, looking around at things, it'll boost your sense of being in the present, which lowers stress and works primal movement patterns (WE WALKED 12 miles a day to hunt for our food or retrieve vegetation up until 120 years go). We need to walk. If you run, great but do intervals instead (sprinting, hiking etc. long jogs are hard on the body as they produce a stress hormone called cortisol- most people are already stressed out anyway - so while your burning calories doing spin, your probably stressing out your body). Your better off doing 8 - 10 wind sprints. hiking at a fast pace or going for long power walks.

5. EAT NOTHING BUT VEGETABLES - Not Atkins, Paleo. Good lean meats - organic, free range, grass fed - no salty sauces - good meat will be flavorful - the sauces are what the french use to cover up bad meat. Our taste buds are polluted with artificial additives, salty sauces and fatty salad dressings. When in doubt, Organic Apple CiderVinegar *with mother and some coconut oil will do more for any salad than Newmans' own (I know it's supposed to be healthy, and I loved Paul Newman and his philanthropy but guys, we gotta be real, the closer the food is to the way mother nature had designed it, the better your gonna look and feel. That is the shortcut).

Steamed veggies if possible. Lots of greens. Extra Virgin Olive oil is another thing to add flavor to almost any salad or dish.

6.. LIFT WEIGHTS. Not a must - following all of the above will change the way you look and feel forever but if you really want to fast track your goals, look younger and surge with energy, weight training does more to lower cortisol (stress hormone we discussed earlier) and boost serotonin, growth hormone, dopamine and testosterone than any magic bullet on the market. Studies have shown that people with more lean muscle mass tend to look younger than their chronological age. There are plenty of videos on youtube and generalized articles online to get you started.

If you need help and/or want to customize and really take it to the next level, please inquire about our online programs or set up a time for a free phone consult.

--
--
George Gallagher
Master Trainer
646.256.0664
[email protected]
Gallagherftines.com

George Gallagher is the owner of GALLAGHER FITNESS a private training practice in Los Angeles, C.A and is a nationally certified personal trainer. Formerly of New York Sports Clubs, has written for several blogs and been featured in STRONG Magazine for NYSC, BSC, WSC and Philadelphia Sports Clubs and has held certifications with The National Academy of Sports Medicine.

[03/21/18]   6 THINGS YOU CAN DO, STARTING TODAY TO LOSE BELLYFAT FOREVE

Guys,

I've said it before and I'll say it again. It's really simple, do the following and you will have a flat stomach, tons of energy and it'll change how you do, everything you do. I invite you to try this and all I ask in return is that you make me an effective coach by telling me how great it has worked for you. Deal?

Here are the 6 things you can do to lose stubborn bellyful and bring out your abs. Are you ready?

1. CUT STARCHES, THEY ARE MAKING YOU FAT - If your already lean, well...you'd be leaner without them. Stop eating starches immediately: Bread, pasta, rice and most potatoes or potato products- most cereals. Sweet potatoes and yams are allowed a couple of times per week on workout days but small portions (no larger than the size of your fist). And for the love of god no rice again, please.... Try some eggs for breakfast instead - 30 grams of protein within 30 minutes of awakening.

2. NO SUGAR. And I mean NO SUGAR. Some people think that means candy and ice cream. It does but sugar is in most fruit juices, it's in all fruits and you need to knock this off. If you want an apple occasionally (try macintosh- preferably without the skin) but the only time you should consume any fruit at all is within 10 minutes of completing a good workout and no more than a handful (some blueberries - high in antioxidants or a half a banana are ideal - ANY FRUIT AT ALL IS POST WORKOUT, NO EXCEPTIONS).

3. DRINK WATER. Stope drinking all soft drinks, sports drinks, smoothies etc. and just drink friggin' water. No vitamin water or any of that other B.S. Squeeze some fresh organic lemon in for flavor but drink plenty of it. Lemon water helps reduce inflammation, alkalinizes the system and will give you a bit of extra Vit. C.

4. WALK. An hour every morning, get up early or a 40 minute night stroll..head up, looking around at things, it'll boost your sense of being in the present, which lowers stress and works primal movement patterns (WE WALKED 12 miles a day to hunt for our food or retrieve vegetation up until 120 years go). We need to walk. If you run, great but do intervals instead (sprinting, hiking etc. long jogs are hard on the body as they produce a stress hormone called cortisol (most people are already stressed out anyway - so while your burning calories doing spin, your probably stressing out your body). Your better off doing 8 - 10 wind sprints. hiking at a fast pace or going for long power walks.

5. EAT NOTHING BUT VEGETABLES - Not Atkins, Paleo. Good lean meats - organic, free range, grass fed - no salty sauces - good meat will be flavorful - the sauces are what the french use to cover up bad meat. Are taste buds are polluted with artificial additives, salty sauces and fatty salad dressings. When in doubt, Organic Apple CiderVinegar *with mother and some coconut oil will do more for any salad than Newmans' own (I know it's supposed to be healthy, and I loved Paul Newman and his philanthropy but guys, we gotta be real, the closer the food is to the way mother nature had designed it, the better your gonna look and feel. That is the shortcut).

Steamed veggies if possible. Lots of greens. Extra Virgin Olive oil is another thing to add flavor to almost any salad or dish.

6.. LIFT WEIGHTS. Not a must - following all of the above will change the way you look and feel forever but if you really want to fast track your goals, look younger and surge with energy, weight training does more to lower cortisol (stress hormone we discussed earlier) and boost serotonin, growth hormone, dopamine and testosterone than any magic bullet on the market. Studies have shown that people with more lean muscle mass tend to look younger than their chronological age. There are plenty of videos on youtube and generalized articles online to get you started.

If you need help and/or want to customize and really take it to the next level, please PM about our online programs or set up a time for a free phone consult.

youtube.com

Look Closer at Your Shoes

https://www.youtube.com/watch?time_continue=244&v=6gG3ch5z4S4

Watch this video until the very end. Consumers need to create the demand. Share this video and tag #correctmyshoes and tag a shoe company you want to change.

How to improve your pull-ups and eliminate shoulder pain in 60 seconds

A must watch for everyone: athletes, moms, desk dwellers and anyone with shoulder pain or who wants to improve their posture, appearance or strength and/or form on pull-ups. This will improve how you do, everything you do with just 60 seconds a day -

http://www.youtube.com/watch?v=R_DzBt85HF0

ANNOUNCING OPEN GYM - One Sunday of every month, starting April 1 (this is for real though - not April fools folks). We have tons of innovative exercises, drills and training method. Feel free to pick my brain - George Gallagher, CPT, NASM, Master Trainer and share some of your favorite workouts with other clients. PM for more details. Admission is free for your first workout.

THIRTY SECONDS TO MARS

What if you could actually train to do any of these feats....

💪 People. Are. AWESOME. Watch some of the most incredible feats of 2017, courtesy of People Are Awesome. Tag a friend + inspire someone today.

[01/24/18]   How to Lose 20 lbs. of Fat in 30 Days…

Hey all,

Here are a few simple tips to get you on the path or enhance what you already may be doing. I for one don't eat pork but see below... (vegetarians modify your protein accordingly and although the Paleo diet doesn't allow for legumes, I find lentils to be very beneficial for a multitude of reasons - and I simply like the way they taste.
If you'd like more information or to consult with one of our expert trainers and fitness consultants. Please contact us to set up a free phone assessment.

--
George Gallagher
CPT, N.A.S.M
646.256.0664
[email protected]

HOW TO LOST 20lbs in 30 Days..

Written by Tim Ferris

Fat Loss via Better Science and Simplicity

It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes. In this post, we’ll explore what I refer to as the “slow-carb diet”.

In the last six weeks, I have cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means I’ve lost about 25 lbs. of fat. This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are the four simple rules I followed…

Rule #1: Avoid “white” carbohydrates

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.

Rule #2: Eat the same few meals over and over again

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:

Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork

Legumes:
Lentils
Black beans
Pinto beans

Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables

Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.

Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.

Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:

10am – breakfast
1pm – lunch
5pm – smaller second lunch
7:30-9pm – sports training
10pm – dinner
12am – glass of wine and Discovery Channel before bed

Here are some of my meals that recur again and again:

breakfast-wince.jpg
Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed vegetables
lunch-wince.jpg
Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant)
dinner-wince.jpg
Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables

Rule #3: Don’t drink calories

Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. I’m a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.

Rule #4: Take one day off per week

I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and don’t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia.

###

--
George Gallagher
(646) 256-0664
[email protected]

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