Your health journey starts right here

Mid-December isn't really when most people start a new routine.

But it IS when many people notice their current routine isn't working well for them. Stress seems amplified above what you'd like to be able to tolerate and physical health can get pushed way down on the list as shopping, wrapping, sending cards, decorating, traditions, hosting, finishing work projects, and moving elves or baking crowds out everything else.



If that's you, start here:



1) Eat PFF at mealtimes, Protein, fat, fiber. Some meals have some intentional carbs, some might not. That's ok. But all (or almost all, anyway) should have PFF. This will help to nourish you well and keep you going longer.


2) Consider tweaking your fitness plan. No time for strength training? Can you cut back on the cardio to make some room? Can you keep the momentum by doing 5-10 minute workouts so you don't feel "off the wagon" totally?


3) Sleep like a boss. And when you don't, make it because you're making memories or laughing your a*s off with people you adore and not dusting baseboards or something.


4) Manage your stress. Did you know that just 2 minutes of purposeful breathing in the morning and again at night can have significant effects on your stress tolerance? Try this: breathe in and out through your nose in this pattern -- 4 seconds in, 7 second hold, 8 seconds out. Repeat for a a few cycles in the AM + PM.


5) Love on your gut. Our gut microbiome affects our metabolism, moods, sleep, etc. It's kind of a big deal. Consider including more fiber in your day, eating fermented foods (like sauerkraut, kimchi, or yogurt), and aim for less alcohol and / or sugar this holiday season than last. Make it a game you play with yourself; a challenge. 



If you found these tips helpful, but want more help in the new year, make sure you're on the waitlist for TRANSFORM: Body + Mind, my 28-day metabolism-boosting course. The cart opens on January 4th and we officially begin on January 16. Details about the course and waitlist sign up right here.



XO,
Tara



P.S. If you need a new leg day workout, check out this one.

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. ;-)

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

4 years to your dream body?!

Did you go to college or do you know someone who has?

You know that thing you - or they - did where they committed to 4 years or more knowing there would be no tangible results until graduation? 


There was no gradual payout system where you'd start making a little bit of your desired salary while still in school.


There was no money given back if you didn't succeed by your own hard work and consistency.


You were expected to show up and keep showing up.


Now let's think about your health and body goals...


Do you want to start seeing or feeling results shortly into a new program, diet, fitness routine? You'll only continue on if you are getting results on the timeline you want, right? So if you have to work hard for a month or two and are not getting immediate and rapid results....you, what... throw in the towel?


Image you did that in college? By month 1 or 2 you didn't have your degree yet, so you quit.



Our health and bodies are worth AT LEAST the amount of time, attention, money (all the things!) that you spent on college. Our health and bodies are worth showing up day after day even if the results aren't coming as fast as you want them to. Do you agree?


Come join me in my car as I discuss this a bit more. ;-)



XO,
Tara



P.S. You know what you get with me...and it's never a hard sell. I don't want to do that to you, but mostly, I don't want any clients who aren't motivated enough to seek me out. I don't want to convince anyone that they're ready for a change. If it takes convincing, it's not a good fit for my coaching style and program. Rather, someone who is ready to put in the work (EAGER even, albeit nervous) will soar in my program. Someone who has been thinking about working with me already, but keeps putting it off. Someone who is attracted to the slow and steady, work your butt off and feel like an absolute badass and role model at the same time vibe ... those are the ones that start coaching with me and optimize their entire lives, not just their health and bodies.


All that to say that I'm here. Even though I don't send you 42 sales emails a week. Even though I'm not tracking what pages on my website you visit so I can sneakily follow up by serving you an ad later on. ;-) If there's something about my emails, videos, or social media posts that resonate with you, it's probably because we feel similarly about how we want to rock this life of ours. I'll never be knocking on your door, but I will always leave mine open for you to walk through when you're ready. I'm UNBELIEVABLY passionate about helping you glow.


Here's more info on my 1-on-1 nutrition / fitness / health coaching program.


And book a free call right here if you've read through that and are ready to get started!

Fat Loss During Quarantine?

Fat Loss During a Quarantine?

Ok, so we're stuck at home for some time...and some time seems to be expanding. Some of us will cave to our fears and frustrations, others of us will feel them anyway (because we're human), but will start to look at how we can make the best of what we have. Build resilience. Get stronger in body + mind....



...and use it as an opportunity to lose some body fat?!



Wait. Stop please. I'd love to share with you my opinion about fat loss during this time. There are a few extra things to consider when talking about fat loss during an extra stressful time. Check out this video I did last week all about it.



Oh, and I created a (free) recipe book: 20 Healthy Quarantine Recipes for you guys. It's full of meals + snacks that require mostly non-perishable ingredients. Grab your copy (instant download) now!



XO,
Tara




Phew....It was a busy week on social media! (instagram):


Resistance Band Workout

Sock Workout

Blueberry Chia Jam Recipe

Banded Glute Workout

I don't like feeling helpless

Amazon Box Workout

Laundry Detergent Workout

A Poem from My Kids' Eyes

Couch Cushion Workout

Quarantine Nutrition 

Body Weight Workout

Newsday: How we are making the best of our quarantine

Apple Brussels Sprouts Salad

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