Services | Karen Gallagher - services

By: Karen Gallagher  09-12-2011
Keywords: Fitness , Nutrition, Weight Loss

One-On-One Personal Training Exclusively with KRG

KRG On Line Nutrition

Let’s face it, losing weight is not easy especially when you are bombarded with low carb, low fat, high protein diets, it can be a little confusing! Weight loss is simple, “Calories in” and “calories out”. Karen will teach and give you all the tips and tools needed to achieve your weight loss goals. I will create a personalized meal plan that includes sample meals, snacks, healthy & clean foods to choose from, grocery list, recipes and even diet-friendly strategies for fine dining and fast food restaurants. You will be on your way to weight loss success in no time!

$150 Initial program
$75 Follow up Program

KRG On Line Fitness

Everyone has fitness goals; however distance should not keep you from achieving those goals. Whether you are training for a specific event, improving your cardiovascular health and endurance, increasing strength and energy, or simply building a fit, lean physique, Karen will help you achieve your most imaginable goal in the comforts or your home or office via e-mail!

I will design a detailed monthly workout program including both weights and cardio to help you meet your goals and exceed your own expectations! I will take into consideration your current fitness and lifestyle level as well as the equipment you have access to. You will be seeing results in no time!

$100 Weight Program
$100 Cardio Program
$75 Follow Up
$250 for KRG Total Package Includes: weight & cardio program & nutrition

1 Hr Private Stage Presence Session

With experience as a judge, Pro fitness model, Arnold Classic, WBFF & Fitness America Pageant competitor, Karen has all the tips and tools on how to best present your physique on stage. I will teach you everything including: suits and costumes, tanning, aesthetics, shoe selection, stage presence and posing, and what to pack the day of the show. All the essentials to compliment your hard earned physique!

$75 (price may vary with travel)

Group Stage Presence Workshop 2 Hours

Competition Plan (12 Week program)

This competition plan consists of everything that you need to get ready.

  • Weight Program
  • Cardio Program
  • Nutrition Program
  • 1 Week out Personalized Master Plan
  • What to eat and how to prepare the day of the show
  • 1 Week post show coping tips
  • Supplements
  • Tanning Schedule
  • Unlimited e-mails
  • Once/Month progress updates for 30 minutes

This plan has been used successfully by several of my athletes and provides awesome results!

Deluxe Competition Plan

This package includes everything stated above however will include three 1 hour personal training sessions which you may use as you wish (ie. Once/month). This will give you an opportunity to push your physique beyond its comfort level.

Post Show Nutrition and Weight Program (Off-season)

What you do in your off-season is equally as important as your competition season. Athletes must train year round to achieve ultimate results on stage. I will provide you with a complete off-season program consisting of weights, cardio, nutrition and supplements. This program will help you feel and look your best while still taking your physique to the next level

The information in this article was current at 06 Dec 2011

Keywords: Fitness , Nutrition, Personal Training, Weight Loss

Other products and services from Karen Gallagher


Favorites | Karen Gallagher

There are no limits to your possibilities: Weight Loss, Police Force Conditioning, Flexibility Improvement, Strength Training, Sport Specific, Pre and Post Natal, Weight/Muscle Gain, Off-Ice Conditioning for figure Skaters, Functional Training. Fit 4 Her offers a variety of products and programs to meet your unique and individual needs.


Resume | Karen Gallagher

Canadian Health Magazine, Jan/Dec 2006. Beyond Fitness Magazine, Jan 2009.


Biography | Karen Gallagher

When I was not running the 100 acres of the farm, I would spend most of my spare time at the ice rink, which was literally my second home. My passion for the sport and athletics was still deep in my heart and that is when I decided to coach professionally on and off the ice. I was fortunate to grow up on a beautiful 100 acre hobby farm just outside of the city where I would literally not sit still.


Professional Biography | Karen Gallagher

I feel that excellent role models like myself, along with the media and overall fitness industry, play a critical part in motivating men and women of all ages to improve their health, increase their life expectancy, lose or maintain their weight, improve their overall wellness and self esteem or even one day compete in fitness.