Susan Gallagher
I believe fitness, nutrition and a healthy lifestyle shouldn’t be overwhelming or complicated. I will support you with healthy habit formation for life through my fitness classes and Lifestyle and Nutrition coaching.
Growing up, I loved eating food and I was very physically active. In Ukraine culture food is the focus of family time! Bike riding, swimming, gym workouts, basketball and badminton were some of my favorite activities.
One day in high school my Mom said, “If you keep eating like that it will catch up to you”. Of course, as an ignorant teen I thought I knew that wouldn’t happen. I’d seen my Mom struggle with diets and weight loss and weight gain so I was doing better than her in my mind. Once University came I became a lot less active and kept on eating large portions of some healthy food choices and many poorly balanced meals too! And of course, I was studying Nutrition and Food Science at the time with a major in Foods and Nutrition. I was also dating my future husband who loved sugary drinks, beer, meat and potatoes.
I maintained regular physical activity from 1997 to 2003 when I got a body fat analysis at the gym and it said I was 30% body fat! I was stunned and wanted to get my nutrition on track so I logged my diet for a couple weeks. Of course, my background in nutrition helped me alot as I knew how to balance my energy. I reduced my portions and became much more consistent with my balance of food choices.
Once nutrition was on point my fitness got better and better and I loved how I looked and felt! My husband also was able to lose 15 kg of body weight by making some changes, especially to the sugary drinks he was consuming as well as better food choices. Ever since I have been passionate about setting an example for my family as well as helping others achieve their goals.
In 2010 in Canada I started a small business offering fitness bootcamps and nutrition consulting. I dabbled in nutrition coaching with a few clients before we had a family opportunity to move to Malaysia.
When we moved to Malaysia I started gaining weight and eventually figured out I wasn’t eating enough for the amount of energy I was expending. I started eating more high quality food using nutrient timing knowledge and learned alot from that too! That helped me to understand the importance of understanding client goals and the steps to achieve those goals whether it be weight loss, weight gain, performance or any other personal goals. In Malaysia I have coached Crossfit since 2016 and coaching Nutrition and Lifestyle since 2020. Through positive habit development and realistic action steps all of my clients had sustainable success with the accountability I provided to lead their healthy lifestyles on their own after leaving Malaysia in 2021.
Bachelor of Science in Nutrition and Food Science
Crossfit Level 1 and 2
Crossfit Weightlifting
Crossfit Kettlebell
Healthy Steps Nutrition Training
Functional Range Conditioning
I volunteered to run outdoor fitness classes in Malaysia as well for neighbours who wanted to maintain their fitness during the COVID pandemic.
I love doing a variety of activities including Crossfit, Olympic Weightlifting, Skiing, Running, Cycling, Golf, Paddleboarding and have recently started learning Muay Thai.
What is SOPHROSYNC? Apart of our philosophy is deep rooted in the meaning of the Greek word Sophrosyne. Sophrosyne (Greek: σωφροσύνη) is an ancient Greek concept of an ideal of excellence of character and soundness of mind, which when combined in one well-balanced individual leads to other qualities, such as temperance, moderation, prudence, purity, decorum, and self-control. Join the team to gain access to Fitness, Nutrition, Yoga & Mental Health resources, coaches and classes to help you!
Enter code SUSAN at checkout to save $25 when you sign up for your first 90 days of Lifestyle Lessons!
That is just $125 for 90 days of workouts, recipes and coach check ins with not only Susan but our mental health, fitness and wellness specialists! We are all here to support you in whatever step of your journey you may be on.
