The body trash-talk antithesis

When you watched the ball drop on January 1st (or fell asleep on the couch just beforehand like me), I bet you had at least a few ideas about how you wanted this year to go. Now that we're halfway through 2022, how's it going so far? What are you most proud of? What might you need some help with in the second half of the year?



I want to take you through a VERY quick, but VERY powerful exercise if you'll indulge me. Grab a piece of paper and pen. Yeah yeah, the notes section in your phone is fine too.



I want you to write down 5-10 things your body did for you within the last 24 hours. 

• Did you carry all the groceries into your house in one trip (b/c what kind of a psychopath takes more than 1 trip, anyway??)?

• Did you pick up your kids or grandkids?

• Did you go for a walk or exercise?

• Did you have a long commute on a standing-room-only train?

• Did you simply sleep while your immune "army" came through and saved the day by helping you heal + repair?

• Maybe you felt the beat of your fav. song when it came on Alexa and you realized that, in fact, your hips DON'T lie.

Write down the first 5-10 things that come to mind. If they're flowing, keep going! If you're stuck, think outside the box. But you're not done until there's at least 5 things written down. Because I said so. ;-)


The point of this exercise is simple: when we feel gratitude for our body -- even just a tiny bit -- it becomes harder to trash talk it. Less trash talk = less disrespectful behavior like over-restriction or over-indulgence.


LMK how it goes!


If you've been feeling lately like something needs to change, you're not alone. So many women have been telling me lately that they're tired of the same patterns repeating. Tired of being confused AF about what to eat, when, how much. Tired of not having the energy to workout. Tired of feeling like their health is slipping. And tired of spending their days not feeling sexy + vibrant as they know, deep-down, is possible.



If you're nodding your head, THIS IS YOUR SIGN to learn how to finally stop doing weird things related to food and your body. When you know how you use and store different kinds of food, how to balance your plate, how to exercise without spinning your wheels, and how to tap into other practices that no diet has ever taught you about, you'll realize there's not that much that you can't accomplish with the right combo.



In September, I'll be taking another group through my 28-day course -- TRANSFORM: Body + Mind. I'd like to help you blow your own damn mind then. Whaddya think? Get more details and join the waitlist here. (Waitlist peeps will be getting a discount code when the cart opens.)



You can unlearn and learn SO much about your body in 28 days. It's enough to change your entire trajectory. Go make yourself a PFF breakfast (protein, fat, and fiber), think about it, and click the button below to join the waitlist if you're ready to put yourself first, finally.



XO,
Tara



P.S. Did you know that I send out a weekly newsletter with my top tips and resources around nutrition, exercise, metabolism, fat loss, mindset, longevity, and how to just feeling freaking amazing?? You can join the inbox party too —  right here.

Party-It-Up Recipe Collection

It's the Thursday after a holiday weekend...

At least if you're in the U.S., it is. I wanted to get this out to you before the holiday weekend, but I couldn't quite get it ready in time. (Did you hear? TRANSFORM: Body + Mind pre-launch group just wrapped up their first week of the 28-day course and it's been INCREDIBLE so far! Follow along in stories on the 'gram for behind-the-scenes.)



Anyway, since I know you and you're not a 1-and-done kinda partier, I have confidence that you'll put these recipes to good use throughout the rest of the season. ;-)



I present to you ... The Summer '22 Party-It-Up Recipe Collection.



Enjoyyyyyyyy,
Tara



P.S. I think you need to be on my newsletter list. You can do that RIGHT HERE.

Is it really a fat loss plateau?

"I want to lose more body fat, but I've hit a plateau!"

Ahhhh ... those darn plateaus! Let's chat about it ...



Very often I hear from clients and regular ol' folks alike that they have hit a plateau and think they need to decrease their food intake in some way. While that is possible, it's certainly not probable. And that's good news b/c who the heck wants to cut out more food??



Before you start whittling down your portions and getting cranky, cold, and tired, run through this checklist. If the answer to any of these questions is "no", then THAT is where you need to be focusing in order to breakthrough your current plateau.



1) Are you sleeping 7-9 hours a night (at least 90% of the time)?

2) Are you eating 1g of protein for every lb of bodyweight where you feel the best? (In other words, if you weigh 250 pounds but feel your best at 150, you can aim to consume 150 grams of protein per day).

3) Are you strength training 3-5 days a week with the last few reps feeling hard to complete? And are you adding reps, weight, and / or sets week over week? (In other words, progressively overloading).

4) Are you walking daily and / or getting at least 5,000 - 6,000 steps everyday in total?

5) Are you taking 1-2 rest days a week? Ok to be adventurous / active those days, but no strength training, HIIT, or vigorous steady state cardio.



If you didn't answer yes to all of the above, that's your place to start. Stop reading the rest of this blog post so you're not tempted to move on to the rest. ;-)



But if you said yes to all of the above, let's move on. Here are a few things you can try next:



1) Get real with yourself. Have you really been sticking to the metabolic way of eating? Clients, this is your customized portion recommendations I gave you. Non-clients, the guidelines I suggest as a starting place are: 20-40g protein, 10-30g fat, and 5-15g fiber with each meal. Fruit or starchy carbs with 1-2 meals a day. (While this won't be everyone's best formula, it works like aa charm for most women, most of the time). Maybe there have been some extra snacks, unbalanced meals, more than just an occasional drink, handfuls of chocolate chips before bed (or is that just me)? Maybe you're forgetting to count that EVOO you roasted or stir-fried your veggies in as a fat? Maybe you're having fruit or starchy carbs with every meal or many portions in a meal? You might just need to dial the extras back a bit rather than think your actual meal guidelines need to shrink.


2) Fitness check. Are your workouts truly as effective as they should be? For strength training, this has nothing to do with how much you sweat or lose your breath and everything to do with how much you are pushing your muscles. When you finished that set of 10 squats, did you have maybe 1 or 2 left 'in the tank' that you could've cranked out if you had to? Or was it more like 10-20 more reps left in the tank? The former will get you incredible results via strength and muscle gain (and therefore, metabolism boosting all day, e'ryday). The latter isn't technically strength training. It's movement, but that's all. So add reps, weight, or sets to get to that near failure point.


3) Could you be overdoing the exercise? This can blow up in our face when it causes inflammation, cortisol spikes, thyroid and sex hormone imbalances, and lack of energy throughout the rest of your day. Besides your 3-5 strength sessions per week, you can add 1-3 QUICK HIIT sessions (about 5 minutes each) and a few steady state cardio sessions per week. But if you're the one who is lifting weights, doing a 60-minute spin class, and then running on the treadmill for 30 minutes and wondering why you feel like sh*t, this is your sign to cut back.



The suggestions about will help 98% of you continue making progress or breakthrough a plateau without letting your brain tell you the meal guidelines aren't working for you and trying to cut back to minuscule portions. But if they don't work and / or you'd like to be supported fully through the process, my 1-on-1 coaching program might be an excellent fit for you.



And if coaching just isn't in the cards right not, here's a meal plan you can start with that takes all the guesswork out for you. It's already balanced to the meal guidelines I outlined above and will help you feel better and notice some results as you work on making these changes a more permanent part of your lifestyle.



I can't wait to hear about how much you blow your own damn mind when you troubleshoot your way through your next plateau. ;-)



Until we meet again,
Tara

Ever feel deprived?

Have you ever felt deprived around food?

HERE'S THE REASON ... and how to start to move away from feeling that way so you can get on with your merry self and goals. :-)



As always, if you are in need of some help, simply hit "reply" to this email and let me know where you're struggling.



Happy day,
Tara

You are too comfortable!

Are you too comfortable?

Ever think, "I'm ALWAYS putting myself LAST!"?? I'd like to invite you to think of that in a different way. Now, I'll warn you, THIS VIDEO is a bit tough love (with an emphasis on love). So if you're already having a day, maybe watch this one later. ;-)



I'd love to hear your thoughts! Let me know if this resonates at all.



Happy day,
Tara

What IS a portion of carbs? Protein? Fat?

Portion sizes can be confusing, right??

Even before you can implement balancing your meals and days with the right amount of portions that YOUR body needs to be at its best, you have to understand what a portion of each type of food actually IS.



I calculate customized portions for each of my clients based on many different factors. It's highly individualized and not a one-size-fits-all kinda thing AT ALL.



However, just starting to play around with being able to decipher portions is a great place to start! IN THIS VIDEO, I share 2 ways to do just that. One way for if you have a food label in front of you. And the other is for any other situation (home, restaurant, friend's house, vacation, etc.).



Did you find this helpful? I'd love to hear so I can consider that for future content. :-)



Happy day,
Tara

Fat Loss MUST be slow. Here's why.

Fat loss HAS to happen slowly. Here's why...

I know we want it to happen quickly. I know we hear things like, "I lost 5 pounds the first week of doing keto." and assume those 5 pounds came from rapid FAT loss (it doesn't). But there's actually a limit to the amount of body fat we can lose per day per person (it varies from person to person).



Restrict your energy intake more than that point and you'll be eating away at your muscles instead.... which will lower your metabolic rate. YUCK!



Here are 3 reasons fat loss MUST happen slowly.



As always, if you have any questions you can hit 'reply' to this email. I'm happy to help!



XO,
Tara



P.S. Check out these awesome client success stories squished inside of 27 seconds. ;-)

Controlling ONLY the controllable

Here's the biggest mistake I see people make on their health journey...

They focus on trying to control that which they can't, and hardly spend time controlling that which they CAN!



For example, no one can control what the scale will say and when. No one can control how your body will look at various stages of the process. And you certainly cannot control every bit of your moods, emotions, or motivation.



But that's totallyyyyyyy fine. Ya know why? Because those aren't the things that move the needle anyway. Stay in your lane, control ONLY what is controllable, and you'll get the results you are after.



CHECK OUT THE VIDEO below for more.



Hope you're having a great start to your week!



XO,
Tara

Coaching demo!

Tara + "Sara" ... a coaching conversation.

Today, "we" are demonstrating the S.T.E.A.R. Cycle that we chatted about in last week's newsletter. Don't worry if you don't know what I'm talking about -- I give a quick recap in THIS WEEK'S VIDEO.



Any questions? Want to run through a cycle or 2 with me as a sounding board? I'm here! Leave a comment below or email me at Tara@TaraAllenHealth.com :-)



Enjoy the day,
Tara

Fat loss: 6 things you don't need to try...

Fat loss: 6 things you DO NOT need to try...

...and the 3 things you DO!




Check out my latest video all about this topic. I kept it short this time... 3 or 4 minutes. ;-) Let me know what you think about this format by commenting on this post. I appreciate any and all feedback!




Lots of love,
Tara

Frustrated with weight loss?

Has your weight loss progress (or lack thereof) frustrated you?

And let me add ... it doesn't have to be weight / fat loss. Sub any other health goal.



Oh, and one more thing ;-) .... when I say weight / fat loss, I am hardly EVER talking about looks here. Sometimes our brains do this thing where they make short-cuts (read: assumptions) because it's a conditioned response. So many people equate weight loss to looks exclusively and therefore you might mistake my information or videos for being 'one of them'. I'll tell you what ... our looks are the LEAST interesting thing about us, in my opinion. But that doesn't mean we can't talk about weight or fat loss. Some people seek out those goals to optimizer their health, feel vibrant, have more energy, etc. It's all about the way we FEEL so we can show up as the best version of ourselves.



So, I challenge you to notice where you might have these pre-judgments happening. Do you tune out weight loss because you're so sick of diet culture and assume it's all about a quest to "get skinny"? I hear ya! But that's N E V E R what you're going to get here with me, FYI. ;-)



Last week, I discussed some big lessons that were missing from my childhood education and how they are such important aspects of our humanness. Try to lose weight, optimize health, flourish inside your relationships, or achieve ANY goal without this knowledge and I bet it feels like an uphill battle.



The best news is that as adults, we get to learn about this stuff now ... and teach the next generation!
CHECK OUT THE VIDEO RIGHT HERE.



Any questions? Need to vent? Wanna chat? Email me: Tara@TaraAllenHealth.com



Happy day,
Coach Tara

P.S. Want to meet my small business team?

"Can you help me lose 100+ lbs?"

"Tara, can you help me lose 100+ pounds with your coaching program?"

I have a new client who recently asked this question. She loved the sound of my program and my coaching style, but was concerned that because she has a longer journey ahead of her than most (not really - it's a lifelong process for all of us, but it feels longer to her), that maybe my approach / lifestyle change just won't do the trick.



There's ONLY ONE way to lose weight / body fat. That's it. We name it different things, but it's actually incredibly simple (not easy). Let me explain in this video.



Whether you or I ever work together or not, if weight / fat loss is a goal of yours, please make sure you keep in mind that it always boils down to the same science. And that science can only be adhered to when all of the obstacles to change are removed and our brains are rewired to be on our team this time around. This is why my coaching is SO much more than the customized nutrition portions and customized fitness routine that I give each client. That's the simple stuff. But we dive deep into the rest.



If you know anyone looking to lose some body fat as a part of their plan to uplevel their health and lives, please share this with them. We can all overcome obstacles with the right tools and the right attitude. It's 2021 ... time we step up and take back the control to better our lives in whatever ways we'd like.



And if YOU are interested in securing a spot in my 1-on-1 coaching program, hit 'reply' to this email and I'll discuss next steps with you. Spots are always limited, as I'm very hands-on with my clients and would never overbook myself and interfere with that type of service. However, I have clients graduating often, so maybe you'll be next!?!


Health + peace,
Tara

2021, here we are!

Happy New Year!

2021 is here. Finally, right? But of course we won't get anything different by having the same habits.



If you're a list person like I am, you might already have a list of goals written down. Or maybe it's simply a word of the year. Maybe it's a certain feeling you're after ... gratitude / contentment. Regardless, if we take these intentions one step further we can set ourselves up for much better odds at accomplishing what we've set out to accomplish!



WATCH THIS 49-second video for more. :-)



Wishing you and your loved ones a very happy and healthy new year!



XO,
Tara



P.S. If you need help with your health / nutrition / fitness / healthy lifestyle goals, I'm here. It's exactly what I do and if you're willing to trust the process, I'm excited to help you finally get those lasting results you've been seeking for what seems like forever. No quick fixes. No 'diets'. No ridiculous restrictions, detox teas, or meal plans you must follow. Just a ridiculous amount of support, guidance, accountability... and a customized nutrition + fitness plan just for you.


Sound good? Are you willing and able to invest time and money into your health optimization? I can't imagine investing into anything better!! Our health, energy, moods, and productivity gained will help us achieve and enjoy every other aspect of life. But without health, it's tricky to find a work-around. Let's start where it matters MOST.


Here's some information about my 1-on-1, virtual coaching program (including before and afters and pricing).



IF you've read that and it all looks good, schedule your free call right here so we can chat and make sure it's the right fit.



2021 is the year you gain control back and feel vibrant and sexy! I mean, why not?!

December 2020 = LESS temptation

The year with less temptation.

Ahhhh..... the holiday season is in full effect. Remember when you thought you put on 10 pounds every holiday season because of all the parties and travel? Remember when you said your blood sugar and blood pressure fell victim to the hustle + bustle and lack of time at home?



Well this is likely the year with the LEAST amount of temptations. Less holiday parties. Less travel. More time at home. Less meals out. Less hosting.



So, what gives?



LET'S TALK ABOUT IT. The cool thing about us is that the more we learn and uncover about ourselves, the more power we have to make a change (if we want to).



Enjoy your Monday,
Tara

Sharing a coaching secret of mine today!

Sharing a secret layer to my coaching process with you today.

Why would I do that? Well, you're either a client of mine and I'm happy to share a little more insight into the inner workings of our work together... or you're not a client (yet?) and I think this one tip can help you make some great progress on your goals on your own!



CHECK OUT THIS VIDEO to find out more.



Questions? Hit 'reply' to this email and I will get back to you within a day or 2. :-)



Make it a great day,
Tara

Are the days of Intermittent Fasting over?

If you've skipped some of the headlines lately, you might think that's the case.



But wait! There's more! ;-)



CHECK OUT MY LATEST VIDEO BELOW where I talk about the study that has been referenced in every newspaper and magazine recently and what it tells us. I also share why intermittent fasting CAN be a tool for weight loss and why sometimes it's completely ineffective. 


And if you're interested in more than weight loss / fat loss... if health + longevity is your jam (like it is mine), make sure you stay 'til the end where I talk about IF in the context of overall health and wellness.



Happy Fasting!


XO,
Tara

How to run away from your goals

Some of us say we have certain goals, but don't actually know what it might entail to achieve said goals.



Some of us want what we want... while being comfortable the whole time and having an otherwise 'easy' life.



And others.... others do it differently. People who are successful at reaching their goals understand what it will take and they're willing to put in the work, even when no one is watching.



CHECK OUT THIS WEEK'S VIDEO for more about how most people end up inadvertently running away from their goals and how you can do exactly the opposite to finally make progress on yours.



XO,
Tara



P.S. Have you decided to end 2020 with some positivity? Maybe you are looking to get a bit leaner and healthier? Maybe you'd like to stop feeling so out of control around food and cravings? Maybe you want to finally commit to a home-based exercise program customized just for YOU.


And maybe you want ALL OF THE ABOVE (yeah....dream big!)



Did you know this is what I do for a living? I help all different kinds of people get from where they are right now to where they want to go. How? Through very targeted nutrition (never restrictive and always with room for FUN foods + drinks), a customized workout routine that can be followed from anywhere, and lots and lots of COACHING to get through the obstacles that derail most people -- time management, meal prep ideas, motivation, emotional eating, and lack of confidence that can make us feel less-than. If you've ever been curious about my 1-on-1 coaching program or would like to see details like the cost and some client before + afters, check it out! 

If you're having some guilt thinking about investing into your health, consider this: My top priorities are family, health, and career. When I do a quick audit of my calendar and finances, these 3 priorities are VERY much reflected as such. Is health a priority of yours as well? Does your calendar and budgeting reflect this yet? If not, it may be time to reconsider whether or not it's a true priority.


Whether you and I ever end up working together or not, I look forward to the day when you email me back and tell me you've moved your health to a top 3 priority spot. I know you deserve it. And I know you're here to love others for a long time and do great things ... that deserves your health as well!


If you'd like to chat about how you can be well on your way towards your goals long before we pop the bubbly and say au revoir to 2020, you can sign up for a free call so we can  make sure it's the right fit before moving forward. :-)

Saving money NOW so you can stay on top of the priority list

Money is tight for many people right now…

...and yet, more than ever we are reminded that we need to take our health into our own hands! We cannot wait for insurance companies to catch up with true health care, unfortunately. The time is now!


How are my longest clients managing to continue to pay me monthly for our important nutrition, fitness, and health coaching work during this current financial crisis?


I was curious. So I asked them. :-)


And the responses were pretty awesome! Maybe you have been looking for a sign that it's time to take the next step towards feeling INCREDIBLE and vibrant and fit and sexy. Maybe you've felt some guilt (as we do sometimes) about how to make room for a coach like me in your budget.


Or maybe it's just not in the cards for you and I to ever work together but you'd like to hear a few ideas about saving money in 2020 anyway!


Whatever the reasons that pique your interest, CHECK OUT THE VIDEO RIGHT HERE.


And if you think you're worth the $157 / month for a year so that you can feel fabulous and healthy indefinitely, here are the details of my customized, virtual (yay) coaching program. Simply hit reply to this email if you'd like to schedule a (free) time to chat some more.


XO,
Tara

P.S. Attn: MOMS…

I was recently interviewed for this piece about motherhood lessons. "Inner Beauty" is where you can find my response, but check out the whole article. It's such a beautifully written, thoughtful article.
Link: https://circlearound.com/post/15-moms-share-what-motherhood-has-taught-them

Nut-free healthy snacks for kids

Nut-free healthy snack ideas for kids...

...that also happen to be free of gluten + dairy!



SHARING TODAY a few of the snacks the kids have been having at school so far this year. They help fill them up without making their blood sugar spike and crash... so these are some good ideas for adults too. ;-)



Are you a snacker or prefer to stick to your 3 meals?



Happy Tuesday,
Tara

Low insulin vs. calorie deficit for fat loss...

Low insulin vs. calorie deficit for fat loss...

Which one is actually more effective?



You might be surprised to learn that one does seem to matter a lot more than the other to achieve your fat loss goals. CHECK OUT THIS QUICK (3 min.) VIDEO to hear more.



What questions do you have about your goals? Leave a comment and I'll be happy to help. :-)


Happy Tuesday,
Tara