👋 Hi! Tell us about yourself and your training
Hi, my name is Rob Gallagher. I strength train approximately four times a week, and I also do a daily mobility/movement practice. I like to vary my training, between weights, mobility, calisthenics.
Currently, I am doing some sea swimming, and getting coaching on technique. Surfing is my sport, so my training is based around being able to do that for as long as possible.
I’m happy with my strength, mobility & endurance, and the level at where I’m at surfing wise. Recently set a p.r. for strict neutral grip pull ups.. 23.
I played rugby until 17 years old. My favorite hobbies include surfing, sea swimming, and skateboarding.
What I like the most about fitness is the feel good effect it brings. Knowing you can change how you move, age, look, feel through movement and exercise. The empowerment it gives people.
I believe that a lot of fit pros that look great aesthetically on social media move like crap and are in pain due to their training methods.
⏱ Describe a typical day of training
Brief 5-10 minute morning movement routine – fresh air, walk barefoot on the grass, get some sunlight on my face if possible (I live in Ireland).
For strength sessions, I focus on quality reps. Quality movement. I work hard but work smart.
Have a plan to work to most of the time but auto regulate as required. I like structured training but doing this all the time gets boring so I change emphasis regularly.
I do some skills training also, learn something new, be that improving swim technique, climbing, skateboarding, handstands, cartwheels, etc.
A lot of fitness people are good at lifting weights, but not much else. We are humans, capable of so much more.
Swimming is my current form of cardio. Cycle regularly also.
👊 How do you keep going and push harder?
Mind over matter. If doing a tough session, be prepared for the negative internal dialogue. When your mind tells you to take it easy or quit – have a process. Bring it back to the present. Focus on what you can control.
Quality of movement/technique, breathing, self talk. Frame it as a good thing, as you are at a point where growth is possible. Both in terms of mental resilience and physical strength / cardiovascular gains, etc.
Having a reason why you train is vital. Personally, I want to be active and fit and still surf well into my 70’s and beyond. I also want to influence my children’s lives, by showing them the gift, and benefits of taking care of themselves and living a healthy lifestyle. I have a mission, and purpose in mind, which keeps me disciplined and consistent.
🏆 How are you doing today and what does the future look like?
Currently, following our “Innate Strength” online program. This is four strength sessions a week, with integrated mobility. Goal of the program is to gain strength, and mobility.
A lot of clients we’ve seen over the years end up feeling tight, immobile & injury-prone due to their training, which is bizarre when you think of it so that’s why I train the way I do.
Going for an hour long sea swim this evening, which I’m looking forward to. Saturday looks like there could be some waves, hasn’t been any for a while, so excited for that.
🤕 How do you recover, rest and handle injuries?
Train properly first of all. Listen to my body. Eat well, avoid alcohol, almost completely these days. Manage stress, with some breathing drills, time in nature.
I’ve had past injuries from rugby – multiple shoulder dislocations and surgeries but I’ve learned how to train them properly, and they are great now. Can do stuff on the gymnastic rings, I once thought could be beyond me.
Actually, back pain and weakness is what got me into training in the first place. One of the main reasons I train is to move better and promote longevity. So injuries from training are very rare for me.
As for my sleeping hours, currently, between my four-year-old daughter waking up in the middle of the night, and our 12-week-old puppy needing to be let out for the toilet in the middle of the night, sleep could be better. But bed at 22:30 and alarm goes off at 07:30 during weekdays.
🍎 How is your diet and what supplements do you use?
My diet is enjoyable and varied. Quality Meats, fruit, vegetables. Sometimes I supplement with creatine. I don’t like the phrases “cheat days / cheat meals”, it implies you are doing something you should feel guilty about. I’ll eat some ice cream, chocolate or have a fry etc when i want.
There are times throughout the year where I would be doing a phase of training were eating in a calorie surplus is required. Others where eating in a deficit is required. Having this balance I believe is very useful.
With regards tea/coffee. I drink both but taking a week off caffeine every now and again is something I do.
With regards to alcohol, I did a 90-day alcohol-free challenge a few years ago. Ended up alcohol free for over nine months. Since then I’ve had an odd glass of wine but it’s always an anti-climax. I rarely drink.
In truth, alcohol is massively overrated. It’s just a deeply ingrained habit for many. And in Ireland, it’s a huge part of the culture. Most people won’t give it up for long enough to realise that it doesn’t enhance their lives. In fact, it does the opposite.
👍 What has inspired and motivated you?
At one stage in my mid-thirties, I had chronic back pain, and couldn’t surf I was so weak and unfit. I made the decision to train and change all of this. One of the most significant and important decisions of my life.
✏️ Advice for other people who want to improve themselves?
Seek help. I’ve several coaches, from business, to strength and surfing. I value coaching. Stop looking for the secret, or gym hacks. Invest in knowledge. It’s amazing how many people want to figure stuff out for themselves when it comes to training.
I don’t see many non-mechanics fixing their own cars, because they don’t have a clue what to do. But I see so many people in the gym, who could make great progress, if only they had some guidance. Train hard by all means, but the serious gains happen when you also train smart.
🤝 Are you taking on clients right now?
We have limited availability for private coaching at the moment. We train a variety of people. Currently, we are training everyday gym goers, premier league footballers, intercounty GAA players, pro rugby players. They all have one thing in common, they hugely value their physical wellbeing, and are eager to improve.
We specialise in helping people move and train better. We offer online training and have clients making progress around the globe.
We have online programs, “Mobile 4 Life” , “Innate Strength” & “Rings101” which anyone can join today. You will also get access to our highly interactive members Facebook group. Where we aim to empower our members to move, train and ultimately live better.