pcos weight loss

The 5 things you need for a health + body transformation

Hey there,

There are 5 things you need to have a successful health / body transformation.

And it's not kale….or kettle-bells. ;-)

CHECK OUT MY LATEST VIDEO (below) where I cover these 5 'things'.

These are not traits as most people believe, but SKILLS that can be practiced and developed over time. Pour your attention into these 5 areas and watch how successful your journey becomes.

Short on time? I get it! (I really do). Try this: LISTEN to the video instead of watching. Multitask while commuting or folding laundry or stretching.

Or, just check out this brief overview to get an idea...

The 5 things you need for the most amazing health + body transformation to take place:

1) Confidence. Build trust in yourself by taking baby steps and actually doing what you say you'll do. Confidence builds and you can set bigger goals at that point.

2) Discipline. Motivation comes LATER. Before motivation there is discipline - like the less fun but just as effective coworker that seems to always get the job done. ;-) Do the things that you don't want to do (if they will ultimately help you). Go for that walk. Lift those weights. Eat the spinach. Whatever.

3) Perspective. All goals boil down to how you want to feel. No one cares how much you weigh…not even you! What you care about is how you think you'll feel when you get there. Zone in on that feeling you're going for. Connect to it. Stay focused on that.

4) Grace. If you beat yourself up after 'making a mistake', your brain will try to make itself feel better by doing things that aren't serving you (stress / emotional eating, skipping your workouts in favor of Netflix and couch, etc.) Giving yourself grace tells your brain it's not under attack and therefore, it doesn't need to seek out comfort in other ways. Isn't neuroscience fascinating?!?

5) Fail forward. Everything is a chance to learn. Don't rob yourself of those learning opportunities by aiming for perfection. Things WILL NOT always go your way. That's a blessing! Because now, you get a chance to be curious about what went down, create a new game plan, and try that on for size the next time you encounter that situation (think weight loss during the holidays, vacation, illness, busy time at work, etc.)

You DO NOT need to be born with these traits or be a master at them yet. We all have these baby seeds inside of us ready to grow!

I'd love to hear from YOU. Which one of these 5 things do you struggle with the most? Drop a comment below.

Health + Happiness,

Tara

Summer Smoothies

Hey there,

Surprise! Today I wanted to share my new collection of summer smoothie recipes with you.

Smoothies are one of my favorite ways to get in extra nutrition as a meal replacement or snack. You'll notice each of the recipes is for one serving, but feel free to bump that up so you have some to share....or pour into ice pop moulds for a quick dessert!

My suggestion? Pick one or two of these to try this week. Add the ingredients to your grocery list and jot down a quick meal plan for the next few days or week.

Did you know that when you wait until it's time to eat to decide what you'll have, your primal brain takes over? That's why it becomes much harder to choose something healthy in the moment.

Instead, by planning your meals at least 24 hours (or more) beforehand, you can tap into your pre-frontal cortex (your "human" superpower brain) and make decisions based on your long-term goals.

You deserve to set yourself up for a win!


Enjoy,
Tara



P.S. Here's that link for the recipe book again. Feel free to print it out or save it for future reference. :-)

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Apple Brussels Sprouts Salad

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You have to try this new salad! The apple adds a sweet-tart taste to the this bitter vegetable. :-)

Apple Brussels Sprouts

(Serves 4)


Ingredients:

1 tbsp. avocado oil or coconut oil

1 medium yellow onion, chopped

1 9-oz. package of shredded Brussels sprouts (or shred about 3½ cups of whole sprouts)

1 organic apple, peeled

2 tbsp lemon juice

Sea salt

Pepper


Directions:

1. Heat oil in a large skillet on medium heat. Add the onion and saute until it starts to caramelize, about 4 to 5 minutes. Add the brussels sprouts and continue cooking another 5 - 10 minutes..

2. Add the chopped apple to pan and saute for another 2-3 minutes, and then stir in the lemon juice. Cook for another minute or so before seasoning to taste with salt and pepper.

3. Serve and enjoy!

In good health,

Tara

Taking responsibility so you are EMPOWERED to transform

If you are the 'problem', then you also get to be the solution.


And let me be really clear: I am not talking about beating yourself up here!


But, if you can start to look past your (very real) excuses and see just your role in getting to where you're at right now, then you'll also be able to feel empowered to change what you want to.


You see, if you had NO control in getting here, how can you possibly believe that you will have any control in getting there?



Check out my latest Workshop Wednesday video all about this!



And by the way, my ridiculous straight-out-of-the-shower-hot-and humid-crazy-updo hairstyle apparently ruffled someone's feathers on Facebook. Hop on over to my Facebook page if you want to check out what was said and my response.



Here's what's important though: there will always be trolls - or people that aren't supporting you or excuses or people that want to dull your shine. And if you have big goals like I do…you have to ignore it or use it to fuel you. I'm not going to stop showing up on live video to deliver messages of health, longevity, self love, and empowerment just because my hair looks silly that day….or I have no makeup on….or I'm in my pajamas. ;-) I'm showing up - just as I am - no matter what. My BIG goal in starting this business is to help EVERYONE that I can no matter what. If we can't work together one-on-one or in a group setting, then I hope to provide enough information and inspiration so that you can make miracles happen on your own. And if I had to get all glammed up to share my message, it wouldn't happen as often. And it wouldn't help as much. And it would be FAKE because I'd be pretending to be polished all the time when I am…not! :-) 



I've done polished. I've checked the boxes on uniforms, and business casual, and school reports with perfect reference pages. I've done policies, procedures, and scripts at the hospital as a nurse. I've had to encourage meds and interventions when I knew in my heart that my patient needed more of my time instead. Less charting, less narcotics, more heart. I'm not against all meds at all! I'm very grateful for the types of medical services we are lucky enough to have access to. But, sometimes we need humanity first and foremost.



So, here I am showing up outside of the lines. I say "um" a lot. I record live videos in my pajamas if it's nighttime (or early evening sometimes….let's be real) and I have something to share that might help someone.



My priority just wasn't my hair that day - nor is it ever, really. ;-)



I hope you feel comfortable being you despite whatever hurdles are thrown your way.



In good health,
Tara


KETO benefits...without being in ketosis?

Have you heard of the keto diet?



The keto diet…or ketosis….or the ketogenic diet - they all refer to putting your body into a state of nutritional ketosis through consuming close to no carbohydrates (usually under about 20g or 30g per day).

It's very hot and trendy right now, but it's not a new concept. This type of eating has been around for a long time and used as treatments for things like epilepsy, other brain diseases, and some doctors even prescribe it for certain cancers.

But the main reason it's gained popularity recently is for it's potential to help people with weight loss. You may have even heard from a friend or family member that they "went keto" and lost a bunch of weight.

While I am not against the ketogenic diet for some people, some of the time, I am not a fan of it for most people, most of the time.

Watch (or listen to) my latest Workshop Wednesday video in which I dive into this topic. I was able to reverse my PCOS and insulin resistance holistically, but without going on a "keto" diet. In this video I share 4 ways I've been able to do this and how you can start to get many of the same health-promoting and weight loss benefits of the ketogenic diet without actually being in ketosis as well.

In good health,

Tara

P.S. If you’re ready to make your health a priority once and for all and would like to see if we’re a good fit to work together 1-on-1, feel free to sign up for a (free) 15-min. call during which we’ll chat about your goals. :-)

3 steps to crush sugar cravings and lose excess body fat

Imagine a life with no cravings!



No, wait…imagine what would happen to your body and your health if the sugar cravings could finally go away!

While there are no magic pills to make such a thing happen, there are definite steps you can take. In my latest Workshop Wednesday video, I shared 3 steps that will get to the root cause of your cravings and help you lose excess body fat. Consider this your road map to start taking action and seeing results!

If you're finding these videos helpful, hop onto my email list to ensure that you don’t miss them! I share healthified + delicious recipes (is there any other way though?!?), workouts, wellness and weight loss video trainings, and new opportunities over there - weekly! And P.S. you’ll receive a super-awesome welcome gift right away when you join. ;-)

CHECK OUT THE (10-min.) VIDEO RIGHT HERE:

Talk soon,

Tara

Spinach and White Bean Soup

How about a new recipe?


This recipe takes just 20 minutes from start to finish but tastes like it’s been simmering all day. You can sub kale, escarole or your favorite “green” for the spinach in this tasty soup! It works well in the warmer weather, too.



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Spinach and White Bean Soup 

(Serves 6) 



Ingredients:
 
2 tbsp avocado or olive oil 
1 small onion, chopped 
2 garlic cloves, chopped 
1 pound spinach, washed and chopped 
4 cups low-salt veggie broth 
1 (15 oz.) can white beans, drained & rinsed Sea salt 
Black pepper 


Directions: 


1. In a large pot over medium heat, heat 2 tbsp of the oil. Add the onion and saute until translucent, about 5 minutes. 


2. Add garlic and saute for about 15-30 seconds before stirring in the chopped spinach. Saute until wilted, about 2 minutes. Add the broth and beans and cover to simmer about 5 minutes, until the beans are heated. 


3. Ladle into soup bowls and enjoy! 



In good health,
Tara


P.S. If healthified, always-gluten-and-dairy-free recipes are your jam, you’re gonna love my (free) 3-Day Meal Plan. It’s designed for women looking to lose excess body fat, but if you just wanna download it for all the new, tasty recipes, I won’t tell anyone. ;-)

You don't need more willpower!

Have you been blaming WILL?



Good ol' Will…as in, WILLPOWER…tends to get a bad rap.



Everyone's looking for it. No one has enough. Everyone wants to 'find' more or create more. People are throwing their goals and dreams to the wayside all the while blaming their lack of willpower.



If you've ever found yourself saying, "If I only had more willpower…", then I'm glad this email found you today!



Willpower is actually a limited resource. Meaning, we run out of it fairly quickly due to all of the decisions we go through in a typical day. Those that are killin' it with their goals, getting healthy, fit, and strong all around you - they DO NOT have any more willpower than you do.



Let me say that again…successful people do not have more willpower than you.



So what's the secret? It's actually all about neural pathways. In the non-nerd world, it's also known as HABITS.



Check out my latest Workshop Wednesday video in which I tell you exactly how to make progress towards your goals without needing any willpower. Oh, and have you noticed what's different about my videos these days? They're shorter!! Hallelujah! I've been condensing my videos by shutting up sooner so it's more feasible for you to watch / listen on a weekly basis. ;-)



If you're liking the new, shorter videos, would you do me a favor and hit "reply" to this email and let me know? Of course if you'd rather I babble on forever about your favorite topics, let me know that too. I'm always looking for your feedback so I can best support you in your health & weight loss journey.


In good health,

Tara

P.S. If you need a weekly dose of weight loss and wellness tips, tools, and resources in your life, let’s do it! Join my email list and let me treat you like the VIP you are!



FAT LOSS and Meal Timing

Fat loss - when the heck should I eat?


It's a common misconception that we need to be eating a million times a day in order to increase our metabolism and burn more fat.


First of all, let's talk about who is looking to burn more fat? If you are looking to lose weight or even just "tone up"…you're looking to decrease the excess fat you have on your body. 


Watch my latest live video (or just listen - you don't need to see my face) as I get into how to tap into your fat stores to use them up as energy. We're discussing meal timing (when and how often) and we nerd out on what insulin is and the role it plays in fat storage and fat loss. It's a pretty unknown concept to most. Definitely worth the 35 minutes if fat loss is on your agenda!


Here's a quick summary:


1) Insulin is a fat-storage hormone that helps us carry sugar into our cells to use as energy. Whatever we don't use gets stored as fat to use at a later time.


2) If insulin remains elevated, our bodies remain in fat storage mode and do not switch over to fat burning mode.


3) Lowering insulin is what allows us to switch over to fat burning mode. We can lower our insulin by focusing on nutrition upgrades and timing our meals properly (hint: eating every 2 hours will not allow your insulin levels to come down for you to enter fat-burning mode).



Watch or listen to the video for lots more details and for the 3 tips I share at the end so you can get going on your fat loss goals right away!!

In good health,

Tara

P.S. If you’d like a (FREE) 3-day meal plan designed to help you with WHAT to eat and WHEN to eat for healthy fat loss, you can grab that right here! Enjoy!

How to gain weight FAST (and what it means for your weight loss journey)

Hey there,

Sometimes when I get frustrated about lack of progress somewhere in my life, I think about how I could go about it a different way.  

Today, I'm sharing the secrets of people who want to gain weight FAST...so you can do the exact OPPOSITE and apply it to your successful weight loss journey.

Sound good?

It's a simple strategy, but that doesn't mean it's easy.  Are you up for the challenge?  Watch the video for details.  :-)

In good health,

Tara

FREE Webinar!

In just 3 days, I am hosting a FREE webinar - The truth about calorie-counting and what you can do instead.

This live event is for you is you find yourself jumping from diet to diet, have ever tried to count your calories or macros, or would like to learn more about your metabolism and a better way to manage portions without making you want to pull your hair out.

Is this you?  Join the group now so you're all set to pop in and catch the webinar!  If you can't make it live, the replay will be available in this group as well.

Can't wait to see you there!

In good health,

Tara

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