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

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

Brain "reps"

What are "brain reps"?

Most people understand that in order to getting stronger physically, they will need to put in some work. Or, do the reps. No one is walking around saying they were born with a certain amount of strength and they can't improve it. That's silly, right?! We *know* strength can be improved in proportion to the amount you are challenging your muscles.



So why is it that many people think their mindset is fixed? Many people believe they were born with a low tolerance to be able to handle stress or a glass-half-empty attitude. But that's simply an underworked mind. Our mental and emotional strength + resilience will improve with 'more reps' just like our muscles do.




CHECK OUT THE LATEST VIDEO here (and please excuse the mention of Monday as this was recorded and shared with social media prior).




Why is this incredibly important? Well without mental and emotional strength + resilience, you will find yourself falling victim to any and all excuses, giving up easily, waiting for. motivation to show up, annoyed by the littlest things, seeking out vices (like extra food, alcohol, staying up too late) in an attempt to self-soothe, etc. Powerful stuff, right? It's the reason I focus so much on the the mindset piece with my clients. It's simply not addressed out there with other programs or coaches and it's why other things don't 'stick'.




Questions? Comments? I'd love to hear 'em!




Happy day,
Tara

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

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?

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

Melatonin + Covid-19

What's the link between melatonin and Covid-19?

You may have noticed that in last week's newsletter, I shared a link to a video I did about nitric oxide during which I also discuss it's effect on Covid-19. You may have also noticed that by the time the newsletter landed in your inbox, my video was removed from YouTube. Censored. Taken down because of its holistic nature. And look, I (sort of) get it. People are spreading some crazy information and it's all they can try to do to stay on top of it. Unfortunately, that means some very HELPFUL information is being blocked as was the case with my video.



BUT .... the nitric oxide video lives on on Instagram, so here it is.



And my LATEST video is about melatonin, what the latest research says about it's connection to Covid, and 11 ways to naturally boost and optimize your own production of melatonin. All safe stuff, you guys. All about healthy lifestyle first and foremost. ;-) Here's the Instagram link to that video.


Please note: You likely have to have an instagram account in order to view these.


For the health of it,
Tara



P.S. Thanksgiving is TWO days away here in the U.S. If you're scrambling for ideas and could use some gluten + dairy free options ... many EASY choices ... my e-cookbook, Smart Cookie: Healthified Holiday Desserts is available for purchase and is an INSTANT download. So you could go from not knowing what you want to make to drooling over your dessert decision in about 30 seconds. ;-)

Promising holistic prevention + treatment of covid 19 (and other viruses + diseases)

It's been nicknamed, "The Miracle Molecule" for a reason....

Well, many reasons, actually. The reasons are that it helps prevent diabetes, insulin resistance, mood disorders, heart attacks, strokes, Alzheimers, and erectile dysfunction (yes, even in women -- that's really a thing).


And did I mention ... it's showing very promising results in clinical trials as an effective, low risk treatment option for Covid-19 (and other viruses like the flu).


The best news is that it's a molecule that our body already produces! Under the best conditions, we already have enough of it. But many people do not, and end up suffering the consequences.


IN THIS LIVE VIDEO I discussed 6 ways we can increase this miracle molecule (which is nitric oxide) through simple, healthy lifestyle upgrades. I know so many of us would LOVE to know there's something more we can do to be taking care of ourselves and our loved ones during this pandemic. PLEASE SHARE THIS INFORMATION with anyone you think could benefit from it.


In summary:

1) Eat a balanced diet with plenty of protein. L-arginine is an amino acid we can get more of through our food and is used to convert nitric oxide.

2) Eat more vegetables with nitrates: celery, spinach, arugula, beets, lettuce. These nitrates are healthy, (unlike the nitrates in processed meat like hot dogs and bacon) and provide the raw materials needed to make nitric oxide.

3) Exercise! When we move, we increase blood flow through our body. This blood flow improves the endothelial function (the cells that line the blood vessels) ... and that's important because these are the cells that make nitric oxide!

4) Eat / supplement with antioxidants such as Vitamin E, C, polyphenols, and glutathione. Nitric oxide is a pretty unstable molecule and these antioxidants help stabilize it more so it sticks around longer.

5) Consider ditching the mouthwash. Using mouthwash is associated with an increase in diabetes, insulin resistance, and cardiovascular disease. Why? Well just like commercials say, it kills 99.99% of bacteria. But just like the commercials DON'T say, that's not necessarily a good thing! Not all bacteria is bad and the ones that are 'good' have very important jobs in our body. Our mouths happen to house a very important bacteria that helps up produce nitric oxide. If you're killing that off with mouthwash, you're at quite the disadvantage. I can't tell you what to do, of course! Chat with your doctors, your dentist.... do your own research. But I am telling you that you may want to look into this.

6) Nasal breathing! Breathing in and out through your nose brings nitric oxide into your body. Breathing in and out through your mouth does not. Think about how you breathe during the day when you're awake and also at night while you sleep... are you a mouth-breather? What might you be able to do about that?



Hope these help! If you've read all the way here and are still more interested in your body composition goals, let me tell you this: nitric oxide helps with metabolism. An insufficiency causes insulin resistance and excess fat storage. So it's a win-win to consider the above strategies. If you want to see the video, here's the link again.

Nutrition Plan vs. Meal Plan

Which one is better? Nutrition Plan or Meal Plan?

Well, it depends on how you define better.



I define better as something that is sustainable and allows you to live the lifestyle that makes you happy and makes you SHINE at the same time.



And if that's the case, then THIS VIDEO tells you exactly how I do it with my clients and why. 



They each have their place, but by in large, nutrition plans that teach you to honor your body, your health, and a flexible / delicious lifestyle is the one I stand by.



Questions? Ready to learn more? Email me and let’s chat! Tara@TaraAllenHealth.com



XO,
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

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

Does your reason matter when it comes to weight loss?

I had this client once, I'll call her "Mary". Mary was really excited to be starting fresh on her health journey after years of feeling out of control with food. She tried all the diets and they all ended the same way for her - with a week-long binge after all that restriction. Mary found my instagram page after seeing a comment of mine on a mutual friend's post. Funny how things work out, isn't it?



But anyway.... Mary told me more about her story on her initial phone consultation. She mentioned that she had a certain, specific weight loss goal in mind. In fact, she told me that she weighed herself every morning despite the fact that it usually ruined her day. When I dug in there a bit, we discovered that by focusing on the scale weight, even normal day-to-day fluctuations would derail her progress. If the scale hadn't moved (or went up), she often moped around for the rest of the day. She made very different food choices because of her frustration and lack of self-confidence for the rest of the day.


Thankfully Mary became a client and agreed to slowly shift her focus away from the scale and onto her bigger goals: feeling athletic again and having more energy to get her through the day. Why was that the thing that changed Mary's trajectory? Well, they had nothing to do with the scale. The scale could be up, down, the same, or in the garbage and as long as she was focused on "feeling like an athlete again" (her words) and taking actions that brought her better energy, then she had something to keep her going.



Is this something that might help you? CHECK OUT THIS VIDEO for more!



I'm here if you need me.



XO,
Tara

Hunger: Friend or Foe

Hunger: Friend or Foe?

Is hunger inherently bad? Does it mean we're in 'starvation mode'? Is it an emergency? Does it play a role in fat loss or longevity?



CHECK OUT THIS VIDEO where I chatted live all about hunger and how it might apply to your various health goals.



Questions? Feel free to leave a comment and I'll get back to you soon. :-)



XO,
Tara

My Immunity Plan during COVID-19 and Beyond...

My Immunity Plan - Pandemic 2020 and beyond...


A few of you asked me over on social media what I'm doing to keep myself as healthy as possible during this time.


It's a fair question, even though what I'm doing might not necessarily be exactly what you need to be doing. And, even though there's not nearly enough research out yet about this virus to let us in on specificities. 


But ya know what the best news is? It's never a bad idea to optimize your health, body, and immunity. So while I'm not obsessing over doing these things to prevent getting sick, I am focusing on making my health a priority now and moving forward.


Check out the video right here.

I'd love to hear from you. How's it going in your quarantine neck of the woods?



XO,
Tara



What's been happening on social?


Box O' Blocks Workout

Health-promoting responsibility to others?

Beginner vs. advanced resistance band workout
Home HIIT workout

Little Yellow Chair Workout

Kettlebell workout

Chocolate Protein Mug Cake Recipe
Shoulder workout

Stoics and a quarantine epiphany

Unprecedented Times...

We are all going through an interesting time right now.

We have watched the world change - practically overnight.  
 

At this point, you’ve likely received an email from every email list you are on about how said company is responding to the coronavirus pandemic. You’ve likely already heard more about social distancing, hand washing, quarantine, and stocking your house than you care to think about.  
 


I am not here for that right now. I am here to say that my goal is to build healthy communities and help those all around me.  That is the goal of my health / nutrition / fitness coaching practice, that is the goal of this newsletter, and that is the goal of my social media accounts. 
 

We are all going through the journey together - even if each of our situations are different - and we need to be able to rely on one another to be there in good and in tough times.  And from the look of it, we may be in for some tricky times ahead. Schools are closing, events are getting cancelled, businesses are reducing hours, and people are being encouraged to stay and work from home as much as possible.  

 
I believe that these measures are the best possible way to protect our communities in these times, and I also believe that these actions may very well take a toll on us… and that can come in the form of stress. Stress about not being able to find toilet paper, stress about money, stress about how to entertain & educate kids who are temporarily out of school, stress about how to get work done from home, stress about getting ill, etc.
  
 

I am not a doctor, so I would not dare give you medical advice. However, it is a no secret that a healthy immune system, robust stress coping skills, and intentional recovery are critical factors in maintaining wellness.

 
It is as important as ever to keep our immune systems strong and I believe that this starts with nourishing and moving our bodies regularly.  To support you in this goal, I’m going to be sharing a lot on social media about how to make the most out of what’s in the fridge to cook healthy, well-rounded, and easy meals. I will also be sharing plenty of home workout ideas that can be done with minimal equipment so that you can stay active on a consistent basis. I often do bonus Q&As and post lots more in my stories, so be sure to hang out with me there too - not just on 'my feed'. If this sounds like something you'd like to check out, make sure you give the accounts at the bottom of this email a look.    
 

I am here for you! If you need help, advice, or just to chat… you can leave a comment below or email me at Tara@TaraAllenHealth.com


 
Stay well!

XO,
Tara



What happened on social media:

Workshop Wednesday video - maintaining a calorie deficit for fat loss WITHOUT actually counting calories.

My PCOS story

A cool way to get kids to eat their veggies

Working out with toys (again)

Fresh Air and Sunshine more important than ever

Home Glute Workout


P.S. One of the most important things for us to do right now is to understand that social distancing doesn't have to mean social isolation. We are social creatures! And thankfully, we have the use of technology to help bring us together in a safe way during the next few weeks or months. Come join my Facebook community of over 800 awesome people from around the country (and world!) as we continue to share healthy recipes, weekly challenges, workouts, tips....and as we introduce discussions on relevant topics such how to stock up our pantry and fridge during these times, and easy, cheap, and healthy meals to feed the family.


Healthy, Fit, & Strong with Tara Allen Health

Are you lying to yourself? (Self-integrity for the win)

The opposite of lying to yourself is self-integrity...

And I want to convince you today that that's exactly what you need more of in your life in order to accomplish your health and body goals. Cool?

Check out my latest Workshop Wednesday video where I'm discussing smoking, addictions, food, fitness, self-integrity, and how you can make a simple (but not necessarily easy) change RIGHT NOW that will put you right back on the path towards your goals.

Does that sound like it's worth the 10-minute video? ;-) 

Enjoy your day,

Tara

P.S. Only 2-ish more weeks left to purchase my healthy holiday desserts e-cookbook before it goes into the vault until next year. It contains 42 delicious, gluten-free, dairy-free, refined sugar-free recipes that will become staples in your house for years to come! Yes, I'm that confident about these. ;-) There's something for everyone with a variety of flavors and types. Plenty of baked goods like cookies and brownies, but also stovetop, slow cooker, and NO bake options for when you're in a rush to get 'er done.

Grab your copy right here.

Fat loss is just ONE reason to optimize health...and not even the best one.

There are a million reasons to optimize your health…and fat loss is just one.


"But Tara, aren't you really into body love and body positivity and body neutrality…?"

YUP!

"But Tara, are you saying it's ok to want to lose excess body fat too?"

YUP!

"Ummm…is that confusing?"

Nope! I mean, typing this email in the third person in hopes that it's as entertaining to you as it is to me right now is a little confusing. But fully embracing body love / positivity / neutrality alongside believing wholeheartedly that we all have the right to choose whatever goals we want to work on for ourselves? That's not confusing to me in the least!

If you want to hear 12 minutes of my thoughts on the topic, check out this recent video.

Or, just understand that fat loss is just one of many reasons to optimize health. Fat loss is not particularly motivating either in the long-run. So, if you want to stay in the game for a while, you may want to consider chasing some additional goals. I just saved you the 12 minutes. You're welcome. :-D

If you fall in the camp of women that do have fat loss as a goal, but also would like to focus on feeling better, improving your energy, and living long enough to watch your grandkids drive your own kiddos crazy, leave me a comment. Tell me your goals. The simple act of writing them out and sharing them with someone (me!) will help you to get started.

XO,

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