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

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.

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.

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

Why diets always fail ... but you think it's YOU

I just turned away a potential new client.

She is sweet and desperate and while I absolutely hate not being able to help, she just isn't ready for my coaching. Why? Because she's still looking for a 'diet' and not a lifestyle change. I know lifestyle change is a trendy catch phrase these days, but it actually means something -- health and habits above outcomes. When aspects of our day-to-day, nutrition choices, fitness routine, sleep, stress management tools, and longevity practices are done for the sake of improving our health on a cellular level, our metabolism begins firing at a more optimal level. Our hormones begin to regulate. Our moods are elevated and more stable ... so we stop turning to our vices (like Pringles or complaining) and start having the bandwidth to keeping pushing forward.



And guess what happens? Those body composition changes you've been chasing for months or years or decades start to happen naturally. Not because you gave up peanut butter. Not because you swore off all alcohol. Not because you allow only 1 "cheat meal" per week (Have I ever told you how much I cannot STAND the term cheat meal? Ugh. I'll save it for another day). No ... your body composition changes because that's what bodies do ... they adapt in accordance to how we live our lives. When we balance hormones, sleep more, nourish ourselves well, have real ways of dealing with our stress, and move our bodies effectively (not too much or too little), they get a bit stronger and leaner. It's not an uphill battle because you changed your life BEFORE you changed your body. When you try to do it in the reverse order (like every diet ever), it won't work or last.



The problem with diets -- as I hear from my clients, social media followers, friends, and family -- is that they are set up to work (mayyyyybe) Monday - Friday, 9 - 4 PM. But not during the week before or during your period. And not on vacations. And not on days when Margaret brought in munchkins for Pat's birthday at work. And not when you haven't had time to prep lunches for the week.



THEY. ARE. NOT. REAL. LIFE.



And yet, people continue to try and try because you need to do something, right?



What if that something is that you need to learn more about how your body metabolizes, uses, and stores food? What if you truly understood how each meal choice and exercise choice affected how you feel in the moment and in the hours to come, how your body responds, and whether or not it allows you to use up excess body fat or store excess body fat instead?



I think then you'd never need another diet again. Truly. There would be no need to eliminate foods or food groups (unless you're allergic or for another medical reason). And there would be no deprivation ... just you in the driver's seat with the music turned up and the windows rolled down making intentional choices that sometimes include having the thing and something include not having the thing. But YOUR brain makes that call now knowing full well the pros and cons of each, not just abiding by some list you took a screen shot of from the diet-of-the-week's handbook.




Diets fail because they are designed to work against our biology, not with it. Against our neuroscience, not with it. And what's worse is that for every diet you've tried, you've told yourself YOU are the failure, right? At least that's what most of my clients tell me. Think about that. Most women are 5, 10, 20 diets deep by the time they hit their 30s and 40s. That's 5, 10, 20 times that you told yourself that you "can't commit to anything", that you're "broken and hopeless", that you "will always be like this, I guess". Ugh! That's heart-breaking.



Let's turn this around. You know I'm not gonna leave you down in the dumps! YOU didn't fail any of those attempts. You simply tried things that were never meant to work anyway. Do some people find lasting success with this approach of eating less and less and exercising more and more? Yes ... about 5% of people. Though there is no data that I'm aware of that tell us how their hormones, stress levels, or quality of life is.



The answer is not another diet. Not even a diet masquerading as a lifestyle change (think: Noom). The answer is a TRUE lifestyle change where you understand that it will take a little time to unlearn all the B.S. you've been taught from the diet industry and society and while your body begins to repair itself from any metabolic damage that has occurred. If you want to lose 5 pounds in the first week, I can never and will never be able to help you. Not with a clear conscience, anyway. But if your goal is to optimize your health, body, mind, and life ... and allow science to do its thing over time (stronger, leaner, better digestion, better sleep, better sex drive...), then I hope you will join me live on Wednesday, May 11th at 8 PM, Eastern where I will be sharing my top strategies for mending your metabolism that you can implement right away to start feeling and looking your best WITHOUT a diet.



Sign Up Here -- it's free. :-)



Can't wait to see you there!



XO,
Tara

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

High Protein Lunches + Dinners

Wrapping up the high protein blog series today with 30g+ LUNCHES and DINNERS.


DOWNLOAD THAT HERE.




In case you missed the other parts ...

30g+ protein breakfasts

High Protein Snacks

And simultaneously on social media I've been posting high protein throw together or grab n go options ...

Breakfasts

Snacks

Lunches + Dinners



Why is protein so important? It's very common for people to come up short on protein and overdo the carbs and / or fat. While all 3 macros have their purpose and their place, our food supply and food culture is not an accurate representation of our needs in terms of a balanced and optimal way of eating. Look, while 400g carbohydrates and 50g of protein in one day might TASTE a lot better and light up our dopamine receptors, that imbalance sure as heck won't be allowing people to reach their health and body goals.



Protein helps us repair damaged cells, build muscle, keep our hormones and gut healthy and working for us, boosts metabolic rate, and helps us feel satisfied between meals so we're not crashing and snacking on whatever comes into sight.



If you've liked this series and are ready for customized nutrition, fitness, and health coaching to achieve your goals, CHECK OUT MY 1:1 COACHING PROGRAM here.



If you're not yet ready for 1:1 coaching (I know ... it's a commitment!) but would like a more targeted approach than these recipe collections, GRAB MY SPRING FAT LOSS MEAL PLAN. This plan isn't just high enough in protein, but I balanced the heck out of the entire thing (all the macros from meal to meal AND day to day) to provide you with the optimal amount of carbs - to fiber - to fat - to protein ratio for most people when boosting metabolism, losing excess body fat, and building muscle is the goal. You'll actually get 2 plans -- one plant-based and one omnivore -- and they both happen to be free of gluten and dairy.



This meal plan is the closest thing to group coaching that I'm offering this month as I have some big + exciting projects underway (that I think you're gonna LOVE!) and could not add a group coaching session to this month's calendar. So if you have summer body goals, screw that! ;-) How about forever body / health goals instead? GRAB THE PLAN and enjoy what happens when your blood sugar, hunger hormones, and metabolism begin to synch up the way they so desperately want to.



Until next time ....



XO,
Tara

Sample Workout Plans

"I know exercise is important for fat loss goals, but I don't know what kind or where to start!"

The cool (or uncool -- depending on how you look at it) thing about fat loss is that THE most important piece is the nutrition. It's dialing in the right balance, portions, and timing to manage blood sugar, cravings, hunger / satiety, balance hormones, help gut health, and be well-nourished enough to have plenty of energy. Yeah, it sounds like a lot but it is very possible ... even without counting calories or weighing yourself regularly, believe it or not.


But exercise IS an important piece, especially when we are looking to lose fat without damaging / lowering our metabolism.


CHECK OUT THIS VIDEOall about which kind of exercise is most important for fat loss goals and why.



THIS VIDEO gets into what HIIT is and why nearly everyone I speak to is going about it the wrong way.



AndTHIS LAST VIDEO answers a question that came up a lot on the socials last week about what types of group fitness classes -- if any -- "count" as strength training.


Now, what could it possibly look like if we were to pull it altogether? What if fat loss is a goal, but so is longevity and maybe there are some other types of activities or classes you want to include for fun while solo or with friends or your family? And I'm guessing you don't have all day to exercise, right? ;-)


Below are 3 SAMPLE Workout Schedules I put together to hopefully give you a few ideas. They are just samples, so make sure you take them with a grain of salt. If you're training for a race, you'll need more cardio time in here, of course. If you're currently sedentary but looking to change that, you'll want to start small ... maybe just some walks this week. This is not meant to overwhelm you or make you think you're doing it all wrong! We all have different needs and are at different places right now. But I do hope these help if you were wondering how a busy person with a demanding life who wants to also fit in the various types of exercise can start to pull it altogether.

If you feel like you've tried it all on your own and are ready to get some help with the nutrition, fitness, and lifestyle habits,HERE IS SOME INFORMATIONabout my 1-on-1 coaching program. Check it out and let me know if you'd like to chat more about it. You can hit 'reply' to this email and I will get back to you in a jiffy (is that still a thing people say?).

XO,
Tara

Are you a longevity nerd like me??

Do you geek out on all things health?

Me too! But... sometimes it feels like a never-ending mountain to climb with all of the recommendations and goals we have, right?



Where to begin? I discuss this in my latest (3 min.) video.



We’re never too advanced for the foundations! And the foundations (like nutrition, exercise, sleep, mindset ...) will be your biggest needle-movers! It’s why these things come first in my 1-on-1 coaching program ... with the Longevity Phase of the program at the end. 😉



But what if you’re already doing the foundations well and CONSISTENTLY? You’ve conquered healthy body composition goals, you move your body daily, you have a great relationship with food and your body, you’re sleeping well, and you have noticed a shift in your mindset / emotional resilience ....?



What’s next??


Well, the foundations forever! Seriously. 😜 And then some fun, more detail-oriented longevity-focused habits, tweaks, and experiences.



I talk up on my stories on Instagram a lot about breathwork, meditation, supplements, hot / cold, fasting, dry brushing, oil pulling, homemade charcoal toothpaste, natural products, mTOR, AMPK, mitochondrial health, grounding, 4th phase water, autophagy, apoptosis, circadian rhythm setting, etc. If that’s your jam too, set aside an hour or two each day to watch my stories. (Kidding! But they CAN get long sometimes. 😂😂)



And while I will be sticking to a lot of the foundations on my social media pages and right here in my newsletter because I believe strongly that it’s what is most helpful and most necessary, if you want me to include some more of this content here as well, let me know with a quick reply!



Please note: I do not represent any other brand but my own at this time. None of my posts or stories are sponsored. Could that change in the future? Maybe! But it will have to feel just right as a partnership for me to agree to it and so far, I haven’t had that feeling with any of the offers. 🤷‍♀️



So ... foundations first and most. Then room for the cherries on top. ;-). That's my take. What's yours?



XO,
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

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. ;-)

The S.T.E.A.R. Cycle

What if you had a trick to improve your MENTAL GAME so your health transformations would be more successful?

Enter.... The S.T.E.A.R Cycle. CHECK OUT THIS VIDEO to learn more about what it is. Stay tuned for next week's newsletter where I'll share a little role-play between "Sara" and me to show you how it plays out with old thought patterns and the new ones we're looking to replace them with.



Questions for me? Feel stuck? I'm an email reply away and will get back to you shortly. Tara@TaraAllenHealth.com



Happy 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

"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

Can you build breasts or a butt from exercise?

"Tara, can I build breasts and / or a butt from exercising?"

As soon as I received this question last week, I knew I needed to address it in a video as it's a big topic.



What's in our power? And what, exactly, can we do?



What's not in our power? And how do we make peace with that?



CHECK OUT MY ANSWER HERE.



XO,
Tara



P.S. I can't believe it's December 22nd already! If you haven't grabbed my copy of Smart Cookie: Healthified Holiday Desserts e-cookbook and would like to do some gluten-free, dairy-free baking and dessert-making between now and the New Year, GRAB IT NOW. It's only available for just over a week longer! Makes for a great last-minute gift idea, too. ;-)

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

Fat Loss and Instant Gratification

Instant gratification...

We all want it. Our brain SEEKS it out. And yet, we're barking up the wrong tree when it comes to fat loss.

The answer isn't NOT to look for instant gratification on your fat loss / health journey. The answer also is not to look for instant gratification where the science tells us it's simply not possible.

So where SHOULD we be seeking out instant gratification?

LET ME TELL YOU!

Any questions? I'm a comment away. ;-) Happy Monday, you guys!

XO,
Tara