6 pack abs: busting all the myths

How do you "get a 6-pack"? Is that even a worthwhile goal?

Watch or listen to this 13-minute video to find out:

• Is it a smart goal?

• How do people reach this goal?

• What role does nutrition play?

• If crunches aren't the best way to challenge your abs (they're not!), how DO you work 'em?

• Why your fat loss efforts are actually increasing your belly fat.

I spilled the beans in my instagram stories last week that I mayyyy be scheming on a way to give you access to the TRANSFORM: Body + Mind 28-day metabolism-boosting course before the next official round in January. Make sure you join the waitlist if you haven't yet to be in the loop.


That's it for today!


XO,
Tara



P.S. Do you have fat loss, muscle-building, "toning up", or longevity goals? If so, you need to start getting my weekly newsletter. You can do that right here.

Choosing a protein bar

It sure would be nice to be able to throw a bar into your purse for on-the-go, wouldn't it?

But how do you know you're picking one that isn't full of cr*p? And what if you want to make sure it's truly a protein bar that will help you reach your goals rather than a glorified candy bar?



Here are some of the biggies to think about when choosing a bar ...



1) Check the ingredients. If the list is longer than a CVS receipt or full of ingredients you've never heard of, put it back. Thankfully there are better options out there.


2) Does it really have enough protein? I'd argue that a bar with 5 or 6g of protein doesn't cut it for an adult-sized person. While this is a snack and not a whole meal, it should have at least 10g of protein, but preferably 12-15+.


3) Since blood sugar balance and satiety is important, making sure there's at least a little bit of fat in the bar is a good idea too. One with 5-10g would be ideal. In a perfect world, this fat isn't coming from industrial seed oils like sunflower, safflower, canola, etc., but just know with processed food it's pretty ubiquitous. I'd suggest trying to find one without but not beating yourself up if you end up consuming it every once in a while. What's most important is that you're eating mostly food you prepare at home so you know what ingredients are being used there. I have hope that more and more 'healthy' processed food companies will be swapping out those harmful oils for better versions (like coconut oil, avocado oil, olive oil) soon.


4) Is this really a candy bar? I dunno. Have many carbs are in it? The best way to determine this is by figuring out the net carbs. Take the total carbs and subtract out the fiber. What's left? Is this higher than the actual protein content of the bar? Then you, my friend, are holding a glorified candy bar. It might be delicious! And in a pinch, it might be needed. But it's not ideal for your health or body goals to be consuming that on a regular basis.


Here are some bars that stand out amongst its peers (I have no affiliation with any of these brands)...

• Rav Rev Glo Bar in Creamy PB Sea Salt (that flavor is yummy, but I mention it more b/c their other flavors are higher in sugar and lower in protein). This is one I almost always have on hand!

• Kirkland

• IQbar

Hope this helps!


XO,
Tara

Cyclical Self Care

Cycling women aren't just humans with a 24-hour circadian rhythm.

We are also dealing with the ebbs + flows of our 28(ish) day hormone cycles. Our cycle isn't just when we bleed. There's a whole unique fingerprint of fluctuations in our mood, energy, strengths, and nutritional / fitness needs day-by-day.



I created a few simple checklists in case you are new to this idea of cyclical self care. Save 'em. Screenshot 'em. Share 'em with a friend.


ANNOUNCEMENT: The Fall PFF Slow Cooker Recipe Collection is now available! It's an e-cookbook with recipes that can all be made in your Crockpot that are already balanced for fat loss + "toning up" goals in mind. CHECK IT OUT HERE.



XO,
Tara

Apple Vs. Pumpkin Fall Collection

I was gonna share a pumpkin-only recipe collection in celebration of the unofficial start to Fall, but some of you guys can't stand pumpkin (I know ... can you imagine?!?!) ;-)

So I decided to split it right down the middle with 4 pumpkin and 4 apple recipes. Hope you enjoy THIS recipe collection, even if it's still beach weather where you live too.   :-P



XO,
Tara

10 healthy things I'm keeping up with this summer ... and 3 I'm not

Summer Lovin' sometimes ends up becoming Summer Everything-fell-by-the-wayside.

With the kids home from school all summer, it can be a lot more challenging to stick to a routine. Today I'm sharing 10 things that I'm proud to say kept their presence in my days and weeks this summer ... and 3 that I was hoping would but definitely did NOT.



1. Morning sun. Most days I've been getting outside even before my early morning workout but on the days I haven't, I've been out shortly thereafter. This is perfect because anything that helps boost mood, energy, improve sleep quality, balance blood sugar, rev up metabolism -- and is FREE -- I wanna be taking advantage of!


2. Grounding. This involves touching nature. I know that sounds weird, but gardening, walking on the grass or sand and getting caught in the rain all count. This has cardio-protective benefits and boosts our feel food neuromodulators (helps with mood and energy as well). Since I'm almost always barefoot around my house, this has been really easy to sneak in with the morning sun. I just step outside without putting on shoes.


3. Strength training. This is one of the most potent anti-aging and metabolism-boosting tools we have at our disposal. I have kept up with my workouts even when it's meant moving them around or shuffling the schedule as needed.


4. Sleep. Every night I've gotten at least some sleep. Do I get a trophy? HAHA j/k. But the truth is even when I've gotten off track because I was up late working a bunch, we got home at 1 AM from a Billy Joel concert, we watched 2 episodes of Severance instead of the 1 we had planned, or the kids were up and in our bed a bazillion times, I have been on top of making sure sleep rises higher on the priority list again within a reasonable amount of time.


5. PFF meals. Even when I've had to pack grab-and-go options this summer (we're constantly on the go!), I have been sure to include protein, fat, and fiber in probably 95% or so of my meals and in the por that my body needs. This has been such an important staple as I've reversed my PCOS, prediabetes, and hypothyroidism and has helped me feel my best + strongest now at 39 than ever before.


6. Hydration. Ok, so this used to always be a weakness for me but this summer I feel like a hydrated Queen ... or at least just not like I'm a walking dessert surrounded by skin anymore. :-P


7. Electrolytes. So it may be cheating that I'm giving this one it's own spot on the list because it's technically part of the hydration bit, but I feel so much better when I'm replacing some electrolytes each day. We can get this through our food if we're intentional about it or make it ourselves, but I've been using a pre-made version called ReLyte (not an ad) and I just tailor the amount I use to what I need for that day.


8. Oral hygiene. I'm not even sure I should be giving myself credit for this but I always tell you guys to celebrate every little victory so I'm gonna walk the talk here. It's floss-then tongue scrape- then brush with a nano-hydroxyapatite toothpaste and even though it only takes a few minutes, I never skip it ... even if I'm away. (Oh ... what's it like to be away? It's been SO LONG for me! LOL)


9. Supplements. There's a reason I share some of what I take and not "a day of supplements" or anything. It's because I take different things based on my unique needs and it switches up depending on things like where I'm at in my cycle, when I want to take a 'supplement holiday' from certain things at certain times, or I may run out of something. Haha. But I have this habit of kicking off my breakfast-making by taking my morning supplements. It's automatic now and as such, it shows up even when I'm a chicken with my head cut off.


10. Positive self talk. It's still, "I'm juicier now" rather than "I'm gross + bloated now". It's "that was more food than what feels comfortable in my body" rather than, "I can't believe I overate again." The cool thing about this is that while it takes lots of practice, it doesn't require any additional time.



Ok, so now onto what has fallen by the wayside a bit this summer ....


1. The sauna. I was getting 2-3+ sessions per week in when the kids were in school, but have only gotten in 2-3 sessions this whole summer so far. It's cool. I'll get back into it when they return to school as I have a good rhythm of fitting it in after my workout and after I get them off to school but before my shower. I start my work day from the sauna to save time (more habit stacking!).



2. Daily walks. See above. I've been very active (mostly cleaning up and chasing after the kids), but there haven't been official daily or even near daily walks. I'm not upset about this though as I tend to need the walks a lot more when they are in school and I could otherwise find myself sitting and working for long stretches. So ... September is the walking comeback!



3. Unwinding. Ok, so this is the only one of the 3 that I am actually not too thrilled with myself about. Back in the day I used to have VERY high cortisol levels. I am someone that needs even just 10-20 minutes of unwinding each day (read, bath, meditate, journal, etc.) and it's been barely there this summer. The excuse is that I was creating and taking a pre-launch group through a brand new course that I created AND a brand new monthly membership app I created while still running all other aspects of my business and being mama-without-childcare. And that's all true and understandable! But I'm no good to anyone if I burn out, so this one needs to improve ASAP. I'm gonna start with a mandatory 5 minutes of unwinding before bed. If I can't fit in 5 minutes, what am I even doing?!



Maybe this email included more details than you ever wanted to know about me. HAHA. Or maybe you find it helpful to see what I prioritize and how I plan to get back on track with some things.



Oh, and speaking of that course I created (shameless plug incoming), the cart will open in LESS THAN 24 HOURS to sign up for it! It's called TRANSFORM: Body + Mind and is a 28-day metabolism-boosting course for those with fat loss, muscle-building, and / or "toning up" goals who also want to improve their relationship with food + their body. We do all of this while optimizing health because I don't believe any other way makes sense. If you're not yet on the waitlist, hop on now .... quickly! I'll be pulling the waitlist down later today but if you get on there before, you'll get a discount code when the cart opens tomorrow.



XO,
Tara

You're "doing everything right", right?

Sometimes it's not a lack of discipline that's derailing our progress, but misguided advice instead! Today I'm sharing 5 of the most common "healthy habits" I see people -- mostly women -- using for fat loss while getting no (or the exact opposite) results.

Next week — on Wednesday — the cart will be opening for the very first public launch of TRANSFORM: Body + Mind, my 28-day metabolism-boosting course. HOP ON THE WAITLIST NOW to reserve your spot and get a discount code when it's go time. ;-) 

XO,
Tara

Healthy Snack Ideas

Back to School already?

I mean, a couple more weeks for us here in NY! I know many of you in the South or out West have already had your first day. Is it me or is this Summer actually going faster than previous years?



Anyway, someone recently sent me their kiddo's school's "suggested healthy snack idea" list. After the smoke coming from my ears dissipated, I decided to dedicate this week's newsletter to my own version.



It's not just that pretzels, animal crackers, and goldfish crackers are high in processed carbs, but they're low in the type of nutrition our little growing monsters thrive on. Not only that, but I'm pretty sure their teachers will be happier when they're eating more blood sugar balancing options. Those spikes and crashes are hard enough as a parent of 2 ... I cannot imagine a whole classroom full of it at once!



HERE ARE SOME IDEAS. Feel free to use for school snacks, home snacks, YOUR snacks, or even send into their schools as a passive-aggressive response when they send home their "healthy" snack list. J/K J/K. Show them, yes! But leave the passive-aggressiveness for the home. ;-)



The running theme with all of these is that while most have carbs, they all also have some combination of protein, fat, and / or fiber to help keep little bellies satiated, blunt blood sugar spikes (and crashes), and encourage better focus + learning. You'll notice that anyplace where I mention nuts or nut butter I also have seeds / seed butter as an option. I know many of your classrooms are nut-free even if your home is not.




Hope these help!!




XO,
Tara




P.S. In 1 week and 6 days, the cart will be open for you to sign up for TRANSFORM: Body + Mind -- my 28-day metabolism-boosting course. It's meant for those looking to lose body fat, build muscle, or "tone up" AND optimize health. It's a course in that you will be learning a ton about your body and what it really needs to thrive. And because I wanted to take the guesswork out for you while you're learning, there are complete workouts to follow a few times each week and (optional) meal plans for the entire 28 days too. And by the end, you will know how to do this without the meal plans! If you're not yet on the waitlist, hurry up and reserve your spot! When the cart opens I will email the waitlist a discount code too.


Recently got this message from someone who did the pre-launch round of TRANSFORM: Body + Mind. She learned + implemented in the course and started noticing results 2 weeks later. Sure, some people notice results during the course, but for others it might come a little later. If you're in a rush or want a quick fix, this course isn't for you. But if you want someone to finally teach you how your body + metabolism works so you can make the choices that will get you the lasting results you want, then I'll see you in September! ;-)

Willpower is NOT your issue

Imagine hearing that willpower was never an issue for you ... all of these years??

Well, that's what I'm about to tell you. I know we got into willpower a little a couple of weeks ago, but I want to tackle it head-on today and from a different angle.



Maybe you don't have an issue with willpower. Maybe you are super Type A / perfectionist or just really able to follow a plan and never deviate (but you're still not happy with your results and that's for entirely different reasons that I'll cover in a future newsletter).


But if you have ever found yourself feeling like you are just weak in the presence of your favorite foods, YOU HAVE TO WATCH THIS. Well, it's just my talking head so you can actually pop some headphones on and just listen to it like a 21-minute podcast during your morning sun walk. ;-)


It's not willpower, it's biology. But when your biology is out of whack and you add a ton of stress + heavy emotions or just a mindset that's been corrupted by diet culture, you get this perfect storm that feels a whollllllle lot like a lack of willpower.



If you're having trouble starting the day with the type of breakfast that I describe in the video, try one of these smoothies while we're still in the thick of summer. Before long it'll all be apple cinnamon this and pumpkin that -- which I, personally, don't mind. ;-)



If you'll be joining us for the September round of TRANSFORM: Body + Mind, write down these dates: August 31st is when the cart will be open to sign up. You'll get access to the course app + materials on September 8th. And September 12th is when we officially begin. Make sure you're on the waitlist if you're interested to reserve your spot and to get a discount code when the cart opens.



XO,
Tara

Meet you ... a year from now

I know you love recipes and fat loss / muscle-building tips.

And I'll be back with more of that stuff soon. But more than ever in the past week I've been hearing people tell me they feel like they need to get their mind right. I don't know about mercury or retrograde or if that can even be to blame here. Maybe it's the fact that we've had quite the few years lately ... like, as a collective. I dunno. But it's clear: many of you are feeling off. Frustrated. Disappointed with where you're at. Worried that it'll never change ...



So I want to take you through another exercise today. A visualization. Ya ready?



I want you to start out by writing down -- preferably on real, actual paper -- who you'd like to be one year from now. On August 2, 2023 ...



What time do you wake up?
How do you feel in your body when you open your eyes?
What kinds of things make you excited to get up?
What are you wearing?
What do you eat for breakfast?
What's in your glass / mug?
How do you feel about your choices? Clear + confident? At peace?
What are the priorities in your day?
Is it a rest day? A strength day? Cardio? Maybe just a nice, long walk?
What is your energy and mood like in the morning? After lunch? At dinnertime?
Do you do anything for self care? (I define this as something that relaxes you or brings you joy in the moment AND afterwards)
If so, what is it?
Have you picked up any new hobbies or resumed some old ones you were missing?
What are your weekends like?
How do you feel about your body?
Have you aged a year or does it feel like you've turned back your biological time instead?
What's your evening routine like?
Do you still have a power struggle with food / alcohol?
What time do you go to bed?
What does your family think about the new you?
How do your changes influence the way they might treat themselves in the future?




You get the idea. ;-) Answer all of those, some of them, or feel free to add your own. Answer it as if ANYTHING were possible. Be so BOLD in your responses that you might be incredibly embarrassed if anyone else were to stumble upon this.



And then -- this is the fun part -- I want you to record it. Video or audio ... that's your call. But read it as if you're sharing a day in the life of YOU in a year. 



It's August 2, 2023. I just got up at _______. I'm feeling _______. I cannot wait to ______. Etc. etc.



Are you game?? If you are a skeptic, I get it. But this isn't as woo woo as you might think. Visualizations that appeal to all the senses are powerful ways for us to 1) reveal to ourselves things we may not have realized we wanted, 2) allow for 'practice runs' in our brain so as we make changes that bring us closer to this reality, it doesn't feel so foreign and misaligned with our identity, and 3) interrupts the way our brain usually tells us we want a change by going from thinking about what we don't want to thinking about what we do.



Make it a whole thing if you can. Light a (clean) candle. Make some tea. Put on music. Or sit outside on the stoop while the morning sunlight pokes you in the eye. ;-) Or don't. If things are too crazy and you just have to squeeze it in, go for it. 



Hope you enjoy this one!



XO,
Tara



P.S. I just added some of the wins of those who went through the pre-launch group of TRANSFORM: Body + Mind to the info. page. Check it out if you enjoy reading about others' success stories too! As a reminder, the next group starts in September. If you're interested in joining us for that round, make sure you reserve a spot by joining the waitlist. Waitlist peeps will be getting a discount code when the cart opens, too. Woo hoo!!!

No willpower or motivation? No problem ...

When Will Power and Mo Tivation have left the building ...

... it can be tempting to point our fingers there and throw our hands up in frustration. "I guess I'll never reach these goals. I have no willpower. And if I could just get motivated ..."



But what if I told you willpower and motivation aren't necessary? Would you believe me?



We all have a finite amount of willpower. If it's being used all day long, you will cave eventually. Here's the work-a-round: Set up your environment and biology for success.


1) Ya know how you eat entire jars of peanut butter in a day or 2? Or maybe it's the ice cream that doesn't stand a chance? Whatever your particular foods are that you seem to have a lot of trouble with portion control around, don't keep them in the house! Keep almond butter instead. Or sorbet or something. Compromise with your loved ones on this and when you really want it, go out and get a single serving. One day, you will be more balanced and not have to worry about these trigger foods holding any power over you. But for now, this will help.


2) Balance your biology! Your cells are meant to scream for excess energy if you are under-nourishing them. This could be from skipping meals, trying extended fasts that are beyond what your adrenals can handle right now, or maybe you're eating too many empty calories and not enough real food. Also, if your hormones and blood sugar aren't balanced, you will find yourself trying to rely on willpower in situations where some others just don't seem to need it.


Now... motivation! She's sexy when she's here, isn't she? You almost feel superhuman when you're motivated to do something, right? But she's flakey and unpredictable. Thankfully, you don't need her. You can use discipline to do the thing anyway. That action builds momentum. And that momentum you create tends to attract motivation to swing by more often. But even if she doesn't? Who cares. You have discipline. And discipline is a bit more boring, but superrrrr loyal.


How do you tap into discipline? First, you set SMALL goals that you know are doable even when you don't want to do it. ASSUME you won't be motivated when the time comes. Is the thing you're promising to yourself small enough that you can get it done anyway? The answer should be a resounding YES.


So, you don't start drinking half your body weight in ounces of water today. You drink 1 glass of water before you let yourself have your coffee today.


You don't do a full Tara Allen Health workout from instagram or someone else's from youtube today. You do the first 5 minutes.


And you don't perfectly balance all of your meals today. You add a veggie to your lunch.


Aaaaaaand, you don't do ALL of that in 1 day. You pick 1 or 2 things and add more only when you can consistently rock those 1 or 2 things.


No willpower, no motivation, all the health and body goals. You are in the driver's seat. Always.



XO,
Tara



P.S. If you have said to yourself or anyone else in the past few days that you need help -- that you have fat loss, muscle-building, "toning", blood sugar balance issues, or a slow metabolism -- then I look forward too seeing you in September. TRANSFORM: Body + Mind is the 28-day course you need. Make sure you're on the waitlist as waitlist peeps will be getting a discount code.



P.P.S. If you want to start to feel the effects of balancing your meals BEFORE the September round of TRANSFORM: Body + Mind, grab my latest Fat Loss Meal Plan available for purchase.

Thyroid Issues?

Know anyone with thyroid issues?

The thing about thyroid issues is that the issues themselves are not the problem, but rather a symptom of the problem. If it's auto-immune in nature, why is your body's immune system overreactive? If it's just your garden-variety hypo- or hyper- (or mixed) -thyroidism, why is your body not able to regulate the important functions of this mighty gland right now? Where might it be needing to put out fires elsewhere that it had to drop the ball?



I'm NOT against conventional treatment when necessary, but I strongly believe that conventional treatment or not, if we don't optimize, other health issues will keep popping up because nothing was truly fixed at the root.


Thyroid health is often so much more complicated than just looking at 1 or a few lab values. In fact, many doctors don't even order enough lab tests to get the full scope of what's going on. If you suspect a thyroid problem, be sure to seek out a medical practitioner you really trust and one who is comprehensive and willing to look for the root cause of why your thyroid is acting up in the first place.



Hyperthyroidism is out there for sure, but most people who come to me for help do so because of hypothyroidism. Hypothyroidism can often cause weight gain or weight loss resistance, dry or brittle hair and nails, depression, cold intolerance, low libido, low energy, high blood pressure, high cholesterol, imbalanced blood sugar, and painful or missed periods.



Due to a bunch of recent questions on the topic, I decided to dedicate a whole week on my socials to thyroid dysfunction. Check out THIS POST where I discussed how I would induce hypothyroidism in myself if I wanted it again (I had it. Reversed it. Don't want it back, but it helps prove the point that our previous and current choices matter when it comes to this stuff.)



Here are ways to promote healthy thyroid function (alongside conventional treatment, on your own, or even if your thyroid is currently healthy and you want to keep it that way):

• NO yoyo dieting or over-restriction.

• Fuel your body well and with the right amount of food for your needs. This is something everyone should know about themselves, but few actually do. Make it a point to learn this!

• Eat enough carbohydrates. Most people eat too many. Some cut out too many. Just like the last point, know what you need. If you have hypothyroidism, I recommend adding an extra carb serving per day on top of your baseline needs.

• Avoid toxins in beauty and home products, extra hormones and antibiotics in your food supply wherever possible.

• Avoid overexercising or practicing a maladaptive ratio of exercise (like tons of cardio and no strength training)

• Eat and live your life in a way that promotes blood sugar balance

• Test of levels of micronutrients like zinc, iron, magnesium, iodine, selenium, vitamin B complex, vitamin D, vitamin A and / or be sure to include enough of them through your food intake. Consider talking to your healthcare practitioner about supplementation.

• Give yourself 7-9 hour sleep opportunities most nights of the week

• Reduce stress and work on stress management tools like breathwork, mindfulness practices, self care, boundaries, new hobbies, time outdoors, etc.

• When stress levels are normalized, consider adding cold exposure a few times a week. This helps convert some of our regular white fat to brown / beige fat - a more metabolically active type AND helps the thyroid gland produce better hormone ratios.

If you need help with one or any of these areas, make sure you hop on the waitlist for TRANSFORM: Body + Mind. It's my 28-day course on boosting metabolism, healing, and we cover everything in the list above and more! The next round starts in September and if you're on the waitlist, you'll get a discount code and be notified when the cart opens so you can grab a spot.



Oh, and I put together THIS RECIPE COLLECTION for you. It contains thyroid-supportive recipes containing the nutrients listed above as well as a carb source, at least 5g fiber, 10-30g healthy fat, and at least 20g protein per recipe. Hope you love 'em!



XO,
Tara



P.S. I think you need my weekly newsletters. It’s time. You can sign up RIGHT HERE. :-)

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.

Period Tawk / Cycle Synching

Let's talk about menstrual things ...

And if you are post-menopausal or someone who doesn't have a menstrual cycle, I'm getting to you guys too.



I've been chatting a lot on instagram lately about menstrual cycles and cycle synching because I decided to add a last-minute resource to TRANSFORM: Body + Mind all about it and since I'm trying to stay hip and share BTS (what the cool kids say for behind-the-scenes), I've been discussing it in my stories.



I also shared that I practice cycle synching related to fitness, nutrition, and some other lifestyle things too. That resource ended up being SIX PAGES because we women really are complicated, beautiful creatures! But I wanted to share a recap here with you in case you find it helpful.



HERE IS A QUICK RUN-DOWN of the 4 phases of our menstrual cycle. It's a bit more nuanced than that, actually. Technically speaking, we have 2 phases: follicular and luteal with our period and ovulation occurring within and overlapping with those 2 main phases. But it's much easier to think about it as 4 distinct phases when it comes to cycle synching, so that's how I'll be referring to it here.



During our period, it's often most natural to reduce workout intensity in the first few days but dial it back up towards the tail end as hormones and energy levels start to climb. Think about using slightly lower resistance but adding a few more reps to strength training workouts, reducing cardio pace, and incorporating longer rest intervals in a HIIT sesh. 


In the follicular phase, we are usually feeling stronger and can push the weights and pace a bit more. We tend to have more manageable hunger levels and can tolerate carbs and caffeine a bit more (more insulin sensitive).


During ovulation and the few days surrounding it, while we may notice PMS-like symptoms (such as mood changes and water retention), the surge in testosterone means we're usually at peak strength. This is a great time to lift heavier and maybe even go for a PR (personal record) if you're into that sorta thing. 


In the luteal phase, you'll likely notice a gradual drop off in energy and desire to be social. The same amount of tasks that you handled like a pro during your follicular phase might now seem extra overwhelming. As your energy dips, you can slightly decrease resistance and / or pace and / or increase rest time between sets as needed. We are slightly more insulin resistant in this phase and caffeine can trigger worsening PMS symptoms, so consider being extra intentional about eating enough carbs but NOT too much and cutting back on coffee or weaning to decaf during this phase. Metabolic rate is slightly elevated, so go ahead and nourish yourself well with PFF (protein, fat, and fiber) at every meal and carbs at 2ish meals per day. Most people need an afternoon snack as well.



What if you are post-menopausal or a man? Well, you have some more wiggle room! You can use some of these same strategies to cycle around just regular life. Feeling like pushing yourself more today? Go for it! Having a little less energy? Show up and be proud of just doing what you can and listening to your body.



That's it for now! Hope it helps you stay consistent but flexible as you act like a best friend to your body rather than a mean girl.


XO,
Tara


P.S. If you could use a meal plan that's already balanced with adequate amounts of protein, fat, and fiber in each meal plus carbs at 2 meals (a moderate carb approach), GRAB IT HERE. You'll get two, actually: a plant-based version and an omnivore version. Use the one you want or both if you'd like! Hope you enjoy.

Is it bedtime yet??

Sleep is boring.

I mean, most people enjoy sleep I think. They certainly enjoy the way they feel after they've gotten a a decent amount of shut eye. But the whole topic is so UNsexy.  It's not the new, promising tip we've never heard before that we crave. 



But it works. Annoyingly so.



How many less car accidents, fights with spouses, and "mom brain" moments would there be if everyone just got enough sleep every night? I'd argue a lot. 



But also ... sleep helps us make better choices, gives us energy to do things like exercise, cook, or even just take a nice walk during a work call. Quality sleep helps to balance our blood sugar, hormones, hunger, satiety, AND ramps up fat burning and muscle-building (which boosts metabolic rate).



Super annoying, right? Because that means in order to be the type of human you want to be in this world and make the type of progress you're after, you can't ignore your sleep habits.



So let's talk about a few of the biggest needle-movers:

1. Morning sun. Getting outside at close to sunrise as possible for about 10 minutes on a bright, sunny day and closer to 30 minutes on a cloudy day (without sunglasses!) is so powerful. Besides doing all kinds of other metabolism and mood magic, it shuts down melatonin production during the day (so you'll be more energized) and tells melatonin to start creeping back up closer to a reasonable bedtime. Not 2 AM when you finish episode 6 of the series, but the sleepiness will start to set in at a more natural time like 9 or 10.

2. Turn off bright, overhead lights a couple of hours before bed. Again, the bright light stop melatonin and asks it to return much later. So when you do this in the early part of the day, it's perfect. When you do this close to bedtime, you're shooting yourself in the foot.

3. No electronics before bed. Blah blah... you've heard this but it's worth repeating.

4. Sleep in a cool room.

5. No coffee within 8 hours of bedtime. I don't make the rules. I'm just a little messenger sent by your future self who really doesn't want to have trouble asleep or get lower quality sleep later tonight.

This week, I want you to focus most on number 1 as it's usually the most impactful and almost no one is doing this consistently. Will you do me a favor? Take a pic of your early morning view and tag me in it so I can see. It will help you stay on track and besides, I think everyone should know how important morning sun is even if we need to use a little FOMO to get there. ;-)



Most of you won't do this morning sun thing -- at least not consistently -- but for those who do, will you let me know how it goes after a week or two???



If fat loss, metabolism-boosting, and / or muscle-gaining is your thang, I cannot WAIT to share with you some details on what I've been working on! Check out TRANSFORM: Body + Mind deets and hop on the waitlist if it sounds like something you're interested in for the future.



Happy sunrise-chasing,
Tara

P.S. P.S. Last week I created a new, 3-day sample meal plan. It's balanced the PFF way ... with adequate protein, fat, and fiber at every meal and intentional carbs at some but not all meals. HERE IT IS. Enjoy!

Popsicle Recipes 2022

Since we're on a roll with the Summer recipes...

HERE are a few fun, popsicles to try. No, they're not loaded with protein but they are made with just a few ingredients and an awesome swap for many other indulgent treats when it's extra hot + sweaty out there. 


I have an exciting announcement to make. If you follow me on social media and watch my stories, you may already know ... I've been busy creating a COURSE. This 28-day course is perfect for those who want to boost their metabolism, lose fat and / or put on muscle, and do so in a HEALTHY and sustainable way. I'm about to take a small pre-launch group through but this course will be available for its first public launch in September (with signs ups likely starting in August). If you want to know alllll the details -- including cost and what to expect -- check out THIS LINK and be sure to join the waitlist if you are interested. Trust me. ;-)


Happy Tuesday,
Tara

Summer '22 Protein Smoothie Recipes

Delicious + Summer-y way to meet your protein needs comin' in hot ....

Sometimes I talk all about how magical protein is (helps you build muscle, boosts your metabolism, keeps you nice and satisfied, blah blah ...), and sometimes I just wanna share some delicious Summer smoothie recipes with you that all have at least 20g of protein in them. ;-)



Have for a meal, a snack, dessert, mix with liquor (you do you) ... or throw in ice pop moulds and enjoy them around the fire pit later.



ENJOY THIS COLLECTION!



Happy almost-Summer,
Tara

Booty Building Goals??

Do you want to build a strong booty?

Most women I talk to these days mention that this a current goal. The best part of this goal is that while you're trying to fill out your jeans, you'll also be helping to prevent knee pain, improving your insulin sensitivity and blood sugar regulation, and boosting your metabolism up, even at rest.



So let's go for these goals!!! Here's how:


1) Train your glutes 1-2 times per week. Your glutes ("booty muscles") are made up of 3 muscles: gluteus maximus, gluteus minimus, and gluteus medius. They all come together to give you a rounded, 3D shape. It's important to train them frequently enough that they stay under construction (in a good way). BUTT (pun intended), overtraining them is a terrible idea as they only actually repair, strengthen, and grow during rest. So stick with 1-2 challenging lower body sessions per week.


2) The right plan. Ideally, you are incorporating all the most important glute exercises into these lower body sessions and repeating them each time. The key is to dial up the intensity so that even if the workout is the same, you're increasing resistance, reps, or sets each time. 

Important to include:

• Hip hinges (like deadlifts)

• Hip thrusts / glute bridges

• Squats

• Lunges (particularly reverse lunges)

• Single leg step ups

• Abductions (like banded fire hydrants)

• Glute kickbacks (with a band or cable machine)

Check out my Lower Body 1 and Lower Body 2 highlights on instagram for complete and effective -- and FREE ;-) -- workout routines.


3) Eat to grow. The best and fastest booty building results will happen if you are eating in a calorie surplus. This means you'd be bringing in more calories than you are using up for a period of time (usually at least a few months) as you focus on growth. This approach will increase overall body size and usually increase body fat percentage a bit as well. So if that doesn't align with your goals, just plan on it taking longer to notice results. But it CAN be done in a calorie maintenance or slight calorie deficit. In other words, you CAN lose body fat all over and grow your glutes at the same time. It will just take a lot longer.



4) Protein. Regardless of whether you're in a calorie deficit, maintenance, surplus, or you have no idea which and don't care, you will need to be eating enough protein to give your body the building blocks it needs to create new muscle. Can't build a big, strong brick house without enough bricks, right?? Same idea. Shoot for .75g - 1g of protein per lb of body weight you feel most comfortable at per day.



5) Sleep. When you sleep long enough, well enough, and without a belly full of food, you will release a nice amount of growth hormone overnight. This growth hormone will help you heal, repair, and do some important immune surveillance. AND ALSO, it will help you rebuild your muscles stronger than before (but only if you're doing all of the above too).



So whaddya say? Are you growing a strong booty (and whole body, I hope!)???



Hope you find this helpful. Tag me in your workout and food pics on social so I can cheer you on.



XO,
Tara




P.S. If you need some help with eating to promote both fat loss AND muscle gain (the right balance, portions, etc.), THIS MEAL PLAN will take the guesswork out for you and give you a bunch of recipes to work through as you crush your goals. It's 2 meal plans, really, as I give you both the omnivore version and the plant-based version when you purchase. Hope you love it!

Food / products I'm loving

10 food / products I love and use all the time...

These products have been on repeat for me so I figured I'd share in case you need them in your life too. Since I get paid NADA to talk about these, I get to share both the pros AND cons. And I'm about to. ;-)






1) Relyte. Full disclosure: This canister pictured was a free gift from the company (so sweet!), but I love it so much I will be a customer for sure. In fact, I have "order relyte" on my To Do list as we speak 'cause I'm running low. I use about 1/2 scoop - 1 scoop of this electrolyte powder most days spread out into a couple of my bottles of water if it's not a particularly sweaty day. I'll use 1-2 scoops spread out if it IS (like after the sauna). Our bodies are electric -- boogie woogie woogie woogie -- and require these minerals to hydrate optimally. Just because you're drinking a ton and peeing a ton does not mean you're hydrating optimally. It might just be mostly going through you! I love the taste of this one and the only downside for me is thata it requires more of a vigorous shake to get it to dissolve in the water than a few other brands I've tried. Worth it though!



2) Raw Rev glo bars have been a long time friend of mine, as you may know. Sure, it's processed, butt it's less processed than 95% of the other cr*p on the market with ingredients you can identify and a balance that's incredibly rare to find in a bar. Each one contains 15g protein, 14g fiber, 11g fat, and 3g net carbs. It's perfect for a quick afternoon snack or can be paired with some raw veggies, hummus, and an apple for a complete meal-on-the-go. I've done that countless times ... beach days alone with the kiddos require quick fuel!) Warning ... their other flavors are higher in sugar and lower in protein, so stick with Creamy Peanut Butter & Sea Salt if ya can.


3) GimMe Organic seaweed is great as a vegetable 'on the go' or as a side kick to a meal at home. They're salty, delicious, and high in iodine (great for me and my thyroid health as I used to be very low in iodine). Warning ... some of their products use inflammatory industrial seed oils like canola, sunflower, or safflower. They do now make the seaweed with olive oil or avocado oil, but you have to intentionally choose that one.


4) Organifi Glow is a fav. of mine and is finally back in stock (it's a seasonal thing). It's a powder to add to water, contains collagen precursors and tastes delicious! It's a very subtle taste, so it works well paired up with the Relyte electrolytes I mentioned above as a tasty and hydrating drink.


5) Athletic Greens. This is often mistaken as a protein powder (it's not) or a greens powder (that's only a tiny part of it). It's actually a multi-vitamin, multi-mineral, and probiotic in one. It's quite pricey and only available through a subscription, so definitely not a good option for everyone. For me personally, it condenses a lot of the supplements I was already taking, so it's actually saving me money. I mix one scoop in lemon water and drink it up usually right before my breakfast.


6) Simple Mills almond flour crackers. We LOVE these crackers. They are still mostly a carb, but contain less net carbs and more fiber and protein than most other crackers. Perfect for a snack, as part of a picnic-style lunch, or crumbled up and added to the top of soup or salads for some crunch.


7) Banza pizza crust. Just like the pasta (which we also consume frequently), this crust is made from chickpeas and is a lot higher in protein and fiber than most other crusts. The oil used is olive oil rather than industrial seeds oils (a rarity in pre-packaged food) and it tastes great! We usually add tomato sauce and toppings of choice for a fun, quick, and usually way too messy 'make your own pizza' night.


8) Cappellos sweet potato gnocchi. OMG ... YUM! My daughter requests this once a week lately and my taste buds are happy she does. These gnocchi are gluten and dairy free and make from almond flour. They're very high in carbs, so make sure you're aware of your portion sizes and keep yourself off of the blood sugar rollercoaster by not consuming too much of this at once ... enjoy alongside some other food like a big salad with protein. We like to add the cooked gnocchi to a super fast sauce we make of olive oil, rosemary, cinnamon, and sea salt. It's really perfect. 


9) Organifi Gold. This powder is full of adaptogens and anti-oxidants like turmeric and tastes delicious in some steamed milk as a 'golden milk latte. Enjoy it as a nightcap on a cold night or make ahead and put in the fridge for a delicious iced version the next day.


10) Truvani protein powder. (Not pictured b/c my recent order is currently lost in Milwaukee, apparently.) I can't speak to the taste because I've come to learn I'm not nearly as picky about the taste / texture of protein powders as many of you are. Haha! I have my things, but protein powder isn't one of 'em, I guess. But what I love most about this brand is that it's one of the cleanest plant-based powders out there. Just a few basic ingredients. Nothing artificial or extra. Gets the job done. 



What do all of these products have in common? THEY ARE EXPENSIVE! So I understand this list is not even applicable for many people, but even if 1 or 2 of these products pique your interest or fill a gap in your needs, then typing this out was worth it.



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



XO,
Tara

Your Ideal Body Weight

You'll lose more body fat eating 1800 calories than you will trying to eat 1200 calories.

Now, I hate calorie tracking (as you probably already know), so this is just to paint a picture here. SOOOOO many people I speak with are trying to eat an unreasonably low amount of calories and it backfires. Willpower is never a match for our biology. Biology. Always. Wins. What that means is that on your quest to eat 1200 calories, the nighttime snacks and weekend 'special occasions' get the best of you because you're HUNGRY and eventually will have to give in. And when you give in, you don't eat the same types of foods that you would (nourishing foods) if you just ate more of those at your meals instead.




Let's talk about your ideal body weight, because it's a topic that comes up a lot.



What IS it for you?
How do you know you're there?
How do you stay there?



Your ideal body weight happens when you are fueling yourself well throughout the day. Your cravings are in check (or more likely -- you don't have them anymore) so any indulgences are intentional, enjoyed, and never with a feeling of being out of control. 



Your ideal body weight happens when you are lifting weights 3-4x a week and walking daily.



Your ideal body weight is NOT AT ALL the weight you achieved once when you did a juice cleanse for a week before Cabo or after you had a lingering stomach virus.



Your ideal body weight was never achieved by cutting out entire food groups because an influencer told you to or dehydrating yourself for an event.



And your ideal body weight is not the weight you're at when you are using food and alcohol as a frequent vice because you're not sleeping enough, not resting enough, not setting boundaries, not taking some time for yourself, and / or not actively working on your emotional health. Food will very easily replace any of those things for many reasons (namely, hormones and neuromodulators) so skip any of the above and you might notice a bit of a struggle here.



So, if you want to reveal your "ideal body weight" to yourself (and no need to weigh yourself ... you'll just SEE and FEEL the shifts), do this stuff consistently:



1) Eat PFF (protein, fat, and fiber) at every meal. Carbs at some, but not all meals.
2) Strength train 3-4x per week.
3) Walk daily.
4) Sleep 7-9 hours.
5) Take rest days from intense exercise and rest time for your brain.
6) Set boundaries with others. Speak your mind in a respectful, but firm way. (Ahhhh ... feels like this could be its own blog topic, right???)
7) Take time for the things that relax you and bring you joy. Even just a little to start.
8) Work on your emotional health! Mindset, gratitude, self talk, internal healing, etc.



Your 'ideal body weight' is whatever it is when you're living what you consider to be your ideal life. It doesn't happen the other way around. And you will maintain that -- with some normal fluctuations -- by continuing to do the same things you did to get there in the first place. By this point, it should be a huge RED FLAG when you start thinking about doing something you cannot maintain. If you cannot maintain the process, you won't ever maintain the results.




If you need help with numero uno, I've created this Fat Loss / Muscle Building Meal Plan that takes all of the guess work out of your meals. Meal plans aren't forever, but if you want to focus on one of these other pillars and still nail the nutrition part all the while, this will be very helpful! (And, I can't wait to hear about the results you notice. I've had some pretty cool messages / emails from others who are feeling amazing after eating this way even after just a few days!!!)



If you need help with numero dos, I share my workouts everyday for free over on instagram. Let's workout together!



And if you're like, "Tara, I need help with ALL of it and then some!", then my 1-on-1 coaching might be the perfect next step for you. Leave a comment below and let's chat.




XO,
Tara