"How do I stop self-sabotaging?"

Someone submitted a question in the question box in The After Party last week and it went something like this ...

"I just got back from vacay. I was planning to keep the ball rolling while I was away (looked up restaurant menus, brought some food and even had access to a hotel gym) but somehow I let it all slide and didn't stick to the plan. Now I'm back and bloated and feel like crap. I was on such a roll. Why do I keep self-sabotaging like this?"


                                                                                                                                                                               And here's the general idea of what I answered in our live Q+A...



When there is a gap between how you want to show up and how you are actually showing up, it's typically related to self-identity -- who you believe you are at the core.



At some point in your life (probably as a child) you decided that you are someone who brushes their teeth. When your parents or caregivers stopped micromanaging that for you and you started doing it regularly anyway, it became just a part of who you are. "I'm someone who brushes my teeth twice a day." You likely don't remember thinking that thought as this can all be a sneaky process. But it's part of your self-identity. If you couldn't brush your teeth at the time you normally do for some reason, you would still manage to get it in, even if a little later rather than seeing it as an excuse to skip it. You don't fall off the bandwagon of brushing your teeth. It's a constant. It's just what you do.



Some people have a self-identity that they are someone who exercises regularly, eats PFF + intentional carb meals, gets enough sleep. It doesn't mean they're "perfect", but it does mean that they never stray too far from those things because it just feels ... wrong. Off. Not in alignment with who they are (like how you'd feel if you skipped a few days of brushing your teeth). This might be hard to imagine because it's definitely NOT the status quo.



Talk to any of your friends about dessert, for example. When offered dessert, most people will say things like, "Oh I shouldn't." "It looks so good but I'm trying to be good." "I'm on a diet right now." Or even just eat the thing but do so in a way that leaves them feeling guilty because that choice felt out of their control. Nothing wrong with having some dessert! I had some most of the days when we were just away on vacation. But because my self-identity is STRONG, it was always a choice I made with confidence, knowing I was in the driver's seat and that food can be delicious, enjoyable, but does not have power over me.




If there's a gap between who you are now and who you'd like to be, the best way to close that gap is by becoming the person you want to be and making decisions as THAT person. Our brains are plastic, meaning, changeable. We can rewire them ... and we must, when we want to step up to a new level not yet achieved.




"Ugh. I really should workout right now."


Vs.


"I'm going to get my workout in now."



Verrrrrry different self-identities behind those. Person A is likely struggling with consistency when life gets busy, hard, routines are off, vacations. Person B might have no such challenges with consistency. They believe working out X days a week is just part of who they are and what makes them them. They will skip workouts if it's healthier to skip than to complete (like, say, when they have the flu) and they might be flexible (swap a workout day and a rest day so the rest day lines up with their favorite holiday, for example) but they get it in just like you get teeth brushing in.




Here's the key: you can't BS this. You can't pretend to have a certain self-identity. You have to let the evidence inform your brain of who you are now until it piles up enough to rewire your neural pathways. 



Start here: Journal HARD about the 1-year-from-now version of you. Get as specific as possible. What time do you wake up. What's your mood like? What do you wear? What is your morning like? How does it feel to be in your body? What's your energy like? What do you eat for breakfast? Write out as much detail as you can and with lots of sensory description.



Then every time a decision pops up related to your health and / or body composition goals, notice the choice today's version of you is gravitating towards. Then picture that 1-year-from-now version and imagine what choice she (or he) would make. Is there a discrepancy? Great! This is a powerful rewiring moment and the more of these discrepancies you find, the more powerful your transformation will be. Now, go with the choice the 1-year-from-now version of you would go with. Boom! Little bit of evidence that you're more like her. And .... the more evidence like that you can pile up, the quicker you actually become her (or him).



Then what? Then you've closed the gap! You become that person. You no longer have any issues with consistency. 



So what choices will the 1-year-from-now version of you make? Would she (or he) eat differently? Have a different exercise routine? Maybe a new outlook and attitude? Is she the type of person who invests in her health + goals? What time does she go to bed? Does she wait to be motivated or does she do it anyway? Is she kind + nurturing in her self talk?



And has she finally achieved her body composition goals, feels stronger than ever, confident, vibrant, playful and hopeful with lab work that most 20-somethings would drool over? :-P




Self identity isn't a sexy topic but the results of putting in work here are nothing short of sexy.




Go get 'em,
Tara




P.S. Enrollment starts in TWO weeks for the very last round of my metabolism-boosting course, TRANSFORM: Body + Mind of the year. We focus on health optimization, fat loss, muscle-building and because we work to get to the root of the issues (mitochondrial / metabolic dysfunction, oxidative stress and chronic inflammation), most people find all kinds of things improve that they weren't even focused on (skin, hair, moods, periods, menopause symptoms, blood pressure, lab work, thyroid function, PCOS ... ). It's quite a unique, comprehensive and holistic approach. You can learn more about it here and hop on the waitlist if you like things like discount codes. ;-) 

To weigh yourself or not to weigh yourself

Do you weigh yourself?

Some people do it daily.
Some more occasionally.
And there are others who have determined that weighing themselves isn't a great idea for them and their goals.



I recorded this 10-minute video for you all about this decision. Hope you find it helpful!



XO,
Tara



P.S. Some ways we can work together:


1) The next round of TRANSFORM: Body + Mind will be in September. It will be the last one I run this year. If you want to make sure you're included, make sure you hop on the waitlist.


2) I offer 1:1 coaching as well. Spots are limited and not always available, but clients are often graduating out of the program so spots do open up fairly often. Fill out the interested form if you'd like me to contact you about timing, availability, and more details.

If I wanted to lose excess body fat before the end of the year, here are 4 things I'd start right now

No one waits around until January 1st to set goals anymore, right?

I really love that we're embracing the fact that we can upgrade anything we want about ourselves at any time. With the holidays getting kicked off a week from today with Halloween, it's the perfect time of year to begin to make a change. It's empowering to go off script a bit plus you can make progress on your goals while reducing cravings ... which comes in very handy around your kids' Halloween haul, during Thanksgiving dessert or that Wednesday night holiday party in December.



I have no current fat loss goals but if I did, here are 4 things I'd start doing right away:

1. I'd skip the calorie obsession because it leads to overeating. When we pick meals based on them having a lower calorie count, we are not getting enough of the nutrients that actually turn off our hunger. Therefore, whether later that afternoon or night or a handful of days later on the weekend, we will end up overeating. Instead, I'd be ensuring that I was getting enough -- protein, fat and fiber -- at each meal. I'd want this to be at least 20-30g protein, 10-20g fat and 5-15g fiber per meal (3 meals a day ... maybe with an afternoon snack too). This would make me feel nice + satiated and stop the food obsession, cravings, endless hunger and overeating episodes that feel like a willpower issue but are really just a biological issue.

2. I'd make sure my workouts weren't non-existent, mostly cardio, random, or being phoned in. The way muscle mass helps us have so much more flexibility with our nutrition isn't being talked about enough! More muscle means better blood sugar balance, extra fat burning 24/7 (yes, even when being a sloth on the cough or sleeping), and a higher carbohydrate tolerance. More muscle improves both health and body composition goals. I'd do this by strength training 3-4 days a week, following a comprehensive plan that gets all muscle groups, repeating that same suite of workouts each week for 8-16 weeks or so (not randomly switching it up) and making sure the last few reps of each set feels hard to complete. And then I'd progressively overload by increasing something (reps, sets, resistance) over time. Cardio is great for health, but I would not prioritize that for fat loss goals.

3. I would indulge with intention. I wouldn't swear off any foods for fear of messing up my progress, but I would also have a serious convo with myself about the truth about my indulgences. Am I saying I don't indulge often but when I go out to eat I have a burger with both buns, fries, and a drink? Or some bread from the bread basket, pasta with my entree and a little dessert? Hot cocoa season is coming up. And cookies. And pie. How much alcohol am I drinking on the weekends? And weekdays? Do I indulge at every party, date night, event, holiday...? Once I had that hard convo with myself about my indulgences, I'd then make sure I kept my favorites in while reining things in a bit. It's not deprivation if you're choosing what you want most over what you want right now. It's just a choice and you get to make whichever one you want in each situation.

4. Movement. Knowing 15% (sometimes more!) of our metabolic rate is based on how much we're moving outside of workout time, I'd get creative about how to start moving more. Can I ask my employer for a standing desk or just doctor one up myself by stacking my laptop on a bunch of books? Can I take that call or meeting on a walk? Can I sit on the floor and stretch while watching TV instead of sinking into the couch? Can I plan to walk each morning or lunch break? And if the weather is bad, what's my backup plan? Maybe one of those walking pads or under-desk bikes? Can I plan some family fun on weekends that involves being active ... like a hike, playground games, or after dinner walk or bike ride with whoever wants to join? If fat loss was a goal, I'd definitely not skip out on this and make my metabolic rate 15% slower as a result.

What else? Well if you need some more help, you might be interested to know I'll be briefly opening up early enrollment for the January round of TRANSFORM: Body + Mind around Black Friday. This will come with early access so you will have the whole course and all the materials to be able to utilize all of it starting in November!



If you have some diagnoses you believe are making your fat loss goals trickier or could use some customization or extra accountability, 1:1 coaching might be more your flavor.



Oh and if fat loss isn't one of your goals, that list is still a great one if you "just" care about longevity and optimal health. ;-)



XO,
Tara

5 Unusual Tips for Fat Loss NOW

So you wanna lose some excess body fat?

(If you don't want to "lose weight" or "tone up" at all, then you might wanna skip this one and come party with us again next week.)




Summer seems to be the time when the planners are wishing their weight loss plan worked better ... or that the results stayed and the procrastinators are ready to do some crazy sh*t just to feel a little more confident this season in their shorts. As such, Summer happens to be a time when a lot of metabolic damage is done. Every 1200 calorie diet, Optavia, diet pills, daily bootcamp classes or running are all risk factors that unfortunately can lead to chronic disease and / or autoimmunity years and decades in the future ... plus weight loss resistance which is the exact opposite of what the goal was.



Luckily, we know more now and we can evolve our strategies accordingly (even though most people will be continuing to use misinformed and outdated tactics for way longer than I'd like to even imagine).



Fat loss happens best when we work within what we know to be optimal fat loss conditions. This means we're aiming to lose excess body fat but not more (not muscle mass or bone...) so it requires a specific pace. Go too fast and you're losing weight for sure, but not the kinda weight you want to be losing. Here are some tips:




1) Eat more at mealtimes. I know if you want to lose weight, you think a 350 calorie meal is superior to a 600 calorie meal. I'm not a fan of counting calories but to more easily paint this picture, stay with me here. If you eat the 350-calorie meals, 1 of 2 things will happen -- 1, you'll end up being so hungry later that night, on the weekend, on holidays, or vacations that you'll feel yourself losing control around food and overeating. Or if you're so darn stubborn and manage not to ever overeat, your metabolic rate will drop in order to compensate. This means your thyroid will probably become sluggish, you might feel colder, weak, fatigued, low libido, and you will begin gaining weight with much less calories than you used to. Your goal here is to eat meals big enough and balanced enough that they keep you nice and satiated for at least 4 hours.



2) Be mindful of blood sugar. Yes, energy in energy out matters for weight loss. Also true ... not all weight lost is the same. If you want to maximize FAT loss, you need to make sure you are not riding the blood sugar rollercoaster all day everyday. This means you eat fat, fiber and protein at every single meal. It means you keep carb intake moderate. It means you understand that it's best to not eat carbs alone (no bananas or coffee with sugar on your way out the door). It also means that you understand we have an upper limit to what we can use before it gets stored away as fat. Keep carbohydrate-containing meals to 25-35g net carbs if you're a woman (35-50g net carbs for most men). More than that and you'll likely be storing the extra as fat. A "healthy" acai bowl or green juice can often contain 50-100+ grams of carbs / sugar! "Healthy" can be deceiving. 



3) Pick up weights. Weightlifting burns more calories than cardio. "What Tara? I always heard it's the opposite!" Well yes, if you're looking at it in a short-sighted way. Cardio tends to burn more calories in that one exercise session compared to a similar length session of weightlifting. However, the extra calorie burn stops when you stop moving with cardio. Yet when you increase your muscle mass by strength training, your metabolic rate for THE ENTIRE DAY, NIGHT, AND EVEN REST DAYS is elevated. Keep your cardio in because you love your lungs and heart and being alive. But it's not a great exercise focus for fat loss goals. Strength training is.



4) Move your body. Walking isn't your exercise, but hopefully it's a different part of your days! We need our exercise (cardio, strength) and then we need our active lifestyle too (walking, gardening, dancing, yoga, playing tag with the kids or grandkids, standing while watching that live music or game, carrying groceries in..) By making the non-exercise parts of your day more active, you will notice a WAY bigger boost in your metabolic rate. 



5) Daily sunshine and grounding. When we have excess body fat stored up in an amount that's more than optimal health levels and want to do something about that, we need to be thinking about improving our energy usage. We lose fat when we use it up. We use it up when better and more quickly when the batteries of our cells -- our mitochondria -- are abundant and in great working order. Heat and cold exposure help with this, so there's a bonus tip. ;-P But also getting your skin to come in contact with the Earth everyday. Ideally for nice chunks of time as we're really evolved to be outdoors mostly, but anything is better than nothing! If you're currently inside all day, you can start by committing to 5 minutes outdoors, standing in the grass barefoot and go up from there. This "charges" your cell's batteries in a way that allows them to utilize more energy / fuel / food. Meaning, this will improve your metabolic health and help with fat loss efforts.



And a bonus bonus one that didn't make the list because it's not unusual is .... SLEEP. It's arguably the mosts important as it will influence all the rest.



Which of these are you already doing? Which will you be focusing on? Hope you found this helpful! Please note ... this is 1 tiny sliver of the types of things we discuss in much greater detail in my 28-day metabolism-boosting course, TRANSFORM: Body + Mind. The next round starts in September. If you're interested in learning more, check out this link and hop on the waitlist for any special offers and a discount code when the cart opens.



XO,
Tara

How many carbs for weight loss / fat loss goals?

Carbs are controversial.

"Cut them out to lose weight. But then that messes with your thyroid and doesn't that affect weight loss?"



Let's chat ...



Carbohydrates are 1 of the 3 macronutrients we eat (the other 2 being protein and fat). They are ALL important and all behave a bit differently in our body. 



Carbohydrates and fat are predominantly used up as fuel for energy. Whatever extra we take in that's not used up will be stored as fat. This is a GREAT thing as it allows us to then use up some of our storage to be able to sleep without having to wake up to eat, to go several hours between meals, and allowed our ancestors to go long periods of time without eating during a famine.



Protein can be used as fuel if absolutely necessary, but isn't what our body prefers to do and isn't what happens for the most part. Protein is mostly used as building blocks to MAKE things (like muscle, collagen in our skin, etc.).



So back to carbs. We don't have much storage capacity for carbs but nearly limitless storage capacity for fat (our fat cells can both multiply as well as increase in size, individually). When we take in carbs, it appears in our bloodstream as it makes its way to the places that need it. If we have adequate muscle mass and challenge our muscles frequently through something like strength training, we would have depleted some of the glycogen (carb storage) in them so some of the carbs we just onboarded will go there so our muscles are topped off and ready for our next workout. Our brain uses some 'carbs' for fuel. Fun fact: our brain actually uses up quite a lot of our total energy every day! Our liver can store some glycogen (stored carbs) too. If those places were already full -- maybe because we're sedentary or eat too many carbs for our needs -- or if we onboarded more than we had available storage space for, the rest will be stored as fat.



So, if fat loss is a goal, getting your carb strategy dialed in IS really important. You'll also want to make sure you have your fat and protein strategy dialed in. I believe this shouldn't come with obsessive macro or calorie tracking. I'm always thinking about mental health and lifestyle enjoyment as well as physical health and I hope you are too!



But today's note is about carbs so let's get back to it.



Since too many carbs is definitely not a good idea for someone with fat loss goals, then should you just cut out ALL carbs to super-charge results?



NO! Not if you ask me. And since you did ask me :-P ....


Cutting out all carbs might be a great idea for some people sometimes as it can be an important part of their medical treatment plan (epilepsy, brain injury, etc.), but even then it's often not a permanent solution. For MOST people MOST of the time, cutting out all carbs will move you further away from your goals in the long run.



Carbohydrate-rich foods are often full of vitamins, minerals, and phytonutrients ... many we know about but others that are sure to come out in the future. Meaning, there are probably lots of important nutrients we're getting through carb-rich foods that we aren't even aware of yet (so couldn't even think about just trying to replace in a supplement or something). Think: fruit, veggies, beans, certain fermented foods ...


Carbs taste great and most people who cut them out entirely end up feeling deprived and / or end up fearing them or losing control around them from time-to-time. We want a healthy relationship with food and our body.


Many carbohydrate foods are high in fiber, and that helps us to blunt the blood sugar spike, help us feel satiated, feed our microbiome, and aid in detoxification by keeping us more regular in the bathroom.


Going too low carb can inhibit thyroid function (making it harder to lose excess body fat), impact mood and interfere with sleep, due to the role it plays in certain neurotransmitter production.


If we don't consume carbs through our food, our body will convert some energy over to a form of carbs. So basically, no one ever actually goes without carbs. You either eat 'em or you make 'em.


And plus ... avocado toast is too tasty to be off the table!


So, how much is enough but not too much if your goal is fat loss (or "toning up")?


I recommend a baseline of 2 intentional carb servings per day for everyone. That means that's the floor. Start there. If you're very active, have a lot of muscle, are a man, are a tall woman, have hypothryoidism or elevated cortisol ... you will likely need to add at least another intentional carb serving. Maybe even more. Please note this is *highly* individualized! We're talking about fuel here. Some of you are 4-cylinder cars parked in your driveway all day. Some of you are gas-guzzlers drag racing almost all day. Wildly different gas budgets, right?? Similarly, carb intake needs will vary A LOT depending on your specific situation.



"What the heck is an intentional carb serving?"



I call them intentional carbs, well, intentionally. The reason is with this macro aware approach (rather than macro tracking), we're not thinking about your side of broccoli with dinner that had a couple of grams of carbs or your piece of cheese or handful of nuts that did too. When I say intentional carb serving, I mean you're sitting down to an actual serving of carbs. You're having a piece of bread, a piece of fruit, some beans and corn, a potato, a half a cup of pasta, etc. You can think of this as being about 25-35 grams of net carbohydrates at a sitting. Net carbs = total carbs minus fiber.


To avoid blood sugar spikes (which is something to be mindful of if you have fat loss goals or even just health optimization goals), you're going to want to have these servings of intentional carbs inside of a meal that also has plenty of protein, fat and fiber. 


So in summary ... have the bun with the burger and veggies. But maybe save the fries to have with another meal. At least most of the time. ;-)



XO,
Tara



P.S. If you haven't yet signed up for a previous round of TRANSFORM: Body + Mind, make sure you hop on the waitlist for the September round. We cover nutrition balance and fat loss in so much detail! 


P.P.S. I told you I'd update you on TRANSFORM: 1:1, so here goes: it's ready and the first group will be onboarding the rest of THIS week! Spots are always super limited with 1-on-1 coaching as it is customized to your unique needs, goals, injuries, health history, and a very high touch program with tons of accountability baked in, but the good news is I have current clients who were already working with me who are continually graduating out of their program. So if you are interested in 1-on-1 coaching, hop on the interested list! I'll reach out and provide some insight about availability and potential timing as well as answer any questions you may have. :-)

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 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

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

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

Which one is actually more effective?



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



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


Happy Tuesday,
Tara

You're not stuck because you're UNDEReating

You're not in starvation mode.

Look, it sounds good, right? If we don't eat enough our body holds onto every last morsel of food and we go into starvation mode -- unable to lose anymore body fat.



But it's simply not true. 


Due to the society we live in, it's quite a blow to our ego to admit to ourselves that we are overeating. It feels much more gentle to say you're undereating and that's stopping your progress. But I think the bigger blow to our egos come when we are chasing the same goals year after year without seeing progress.


If I locked myself in the basement for a week with no food, I wouldn't weigh the same. I'd have lost quite a bit of weight! Some of it would be water weight, some fat, and some muscle due to the rapid nature of the weight loss.


You can certainly down-regulate your metabolism by undereating, but not enough to stop seeing progress. What's more likely is that your body requires less fuel than you think it does... or on average, you're overeating or eating to maintain your body just as it is now without reaching those fat loss goals. This is VERY common with 'weekday dieters'... the ones that hardly eat anything Monday through Friday and then overdue it on the weekends so much so that they have negated any kind of deficit they had been in.


CHECK OUT THIS VIDEO for more and then reach out to me if you have any questions. I'm here and I'd love to help. you. :-)



Happy Tuesday,
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!

Calorie deficits... a misnomer?

Are calorie deficits a real thing?

Well, sort of. But also not really.




LET ME EXPLAIN.




Questions? Simply shoot an email to tara@taraallenhealth.com to get right into my personal inbox!




XO,
Tara

Track THIS!

Heyyyyy there! I know it's tempting to want to tally calories or macros. You might like to track all the details of your workouts. Or maybe it's points you're used to adding up?

Some of those things can be helpful for certain people, but I'd like to share what I believe is helpful for EVERYONE on a health / body transformation journey and why it should be the first thing (and maybe only thing?) you track.

CHECK OUT THIS VIDEO and get ready to implement this simple yet effective metric to track that has the potential to turn everything around for you!


XO,
Tara


P.S. Are we friends on social? If so, you may have seen me mention that I will be increasing my 1-on-1 coaching prices very soon. I've made lots of upgrades to the program and it's time to restructure the investment as well. That being said, I want to extend you the opportunity to jump on and be grandfathered (or grandmothered?) in at the lower rate as a thank you for hanging out with me here on my email list. 


Here are the details of the program.


For 2 more weeks I will be extending the lower rate if you simply mention this blog post. That's $30 off per month!


If you are ready to optimize your health, body, and finally feel amazing in your skin and in your life, let's do it! Schedule a free call so we can dive into details about your goals and set a start date. I can't wait to work with you!! :-)

Will your results be sticking by your side, or.....?

Believe it or not, there's a question you can ask yourself that will give you a really good idea of whether the results you're working on will end up sticking around or will be fleeting like times in the past.



<<< CHECK OUT THIS VIDEO to learn what the question is and why it's so eye-opening! >>>



Do you have an instagram account yet? I'm not exactly an early adopter with social media, but I have been loving instagram for the way in which I can share so many things for FREE with everyone. FULL, daily workouts, lots of recipes and food prep ideas, fat loss tips, muscle-building tips, motherhood shenanigans, etc. And did you know there's a 'save' feature? Lots of people use this to save certain workout posts that they know they'll want to come back to in the future. It's like having your own little folder tucked away! Do I sound like an instagram ad yet? HAHA! Just my favorite way to share stuff with you guys lately since I don't want to pop into your inbox everyday. If you come visit me, make sure you say hello!



XO,
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

4 steps to optimize body recomposition

Sometimes it doesn't matter what order you do things in.

Curious... do you floss first and then brush or brush first and then floss? I always floss first because I feel like I can brush away the junk then at the end. But, a dentist did tell me once that the order doesn't actually matter for general oral hygiene purposes.


But when it comes to changing your body composition, the order does matter! Nothing bad will happen if you go out of order, but you certainly won't be optimizing your results. 


So what's the order? If any of your goals include fat loss / weight loss or muscle growth, CHECK OUT THIS VIDEO for the 4 steps.


Which one of these do you need the most help with? Feel free to leave a comment below and let me know. I'd be happy to create extra content around the area that the most of you need some guidance on. :-)


It's the last day of June! March felt like 4 months, April like 3, and May and June felt like a half a month combined. Just me? Regardless, a new month is always a great opportunity to reset and be intentional about some new habits. I'm here to help.


XO,
Tara

The world is reeling...

The world is reeling...

Twenty twenty has been off to an interesting start, to say the least. And as we're pushed beyond the sharp edges of our comfort levels in what seems like ALL areas, we must choose to learn and grow from it all. Without that very deliberate and often tricky decision, we will merely wallow in self-pity and sorrow for others. Rather than wallow, let's let it in, feel it, and move through it.



Let's move to awareness.
Listening.
Action.
Hope.
Help.
Community.
Momentum.
Resilience.
Strength.



In all areas. In all we've been experiencing. 



And if you know anything about me, you know I'm the biggest believer that everything starts with us. If we are taking care of our physical and mental health, we are able to focus on our needs and the needs of our family, friends, and community.



If we are energetic and vibrant and confident, our voices get a little louder. Our hobbies creep back in. Our family sees more smiles out of us. We stand up for what we believe in. If we are healthy and glowing, we can be better leaders, more productive, calm and kind. We can volunteer. We can take an extra few minutes to give the better answer to our kids' complicated questions. With greater health comes greater capacity - we can love all over others. 



Today, I want to remind you of this one thing: taking care of your physical and mental health so you can be that elevated version of yourself is something you get to have power over right now. 



So while some will say this is not the time to focus on you, I offer the opposite perspective. This is not the time to take the focus OFF of you as you are needed now more than ever, regardless of how that is showing up in your life. This year has rocked our worlds - every single one of us. I know you're needed. Whatever your role, do it with magic. And how can you be magic when you don't feel magical?

• Upgrade your habits one by one.

• Sleep, seriously. Please sleep.

• Eat well, balanced, and not more than your body needs. Most of our chronic disease comes from excess.

• Move your beautiful body.

• And learn some tricks for dealing with stress. You might be 'Type A' like me or easily wound-up, but you can teach yourself to become much less reactive through mindfulness and breathing protocols. It's a change worth making. I promise. 

If you need help with the specifics of any of this, let me know. I'm here to help YOU.



Peace + love,
Tara



P.S. Come say "hi" on Instagram. I was muted & listening for a week to stand in solidarity with Black Lives Matter as I shared resources and many beautiful voices and perspectives of people of color. And now I'm back doing what I do best - focusing on healthy bodies and minds for everyone. I share my workouts, tips, recipes, and answer every single (appropriate) DM. I'd love to connect with you over there. 

Rapid Weight Loss on Keto and Rapid

Rapid weight loss on a ketogenic diet (and rapid weight gain after?!?!)

You may have heard of a success story or two of a friend losing tons of weight when first beginning a ketogenic diet - something to the tune of 5, 10, or even 15 pounds in the first week or 2!

Have you also heard of anyone trying to come off of the keto diet? Likely they'd have complained to you about rapid weight gain at that point.

Check out my latest video (below) where I dive into the reasons for this rapid weight loss and weight gain...and share whether or not keto is key for fat loss.

Whether you choose to follow a specific nutrition plan or not, please know that anything that feels too restrictive...usually is! I'm here if you have any questions.

XO,
Tara

Nothing changes if nothing changes

Nothing changes if nothing changes.

You know that already, right?



In fact, there is probably a lot that you already know you could be doing to move closer to your goals. 



And you might even be frustrated by the very fact that you know things and still seem to have trouble implementing them on a consistent basis.



First of all, I want to let you know this is VERY common. Just knowing things does not build up the skills required to carry out these interventions. In fact, it's an entirely different part of the brain used for learning vs. implementing and staying consistent.



And here's the cycle I see repeat over and over with many people: Big goal, big motivation (at first), trying to change too many things at once with no reasonable long-term plan, sees no results or has too much difficulty staying consistent, gives up and feels down. Rinse and repeat - every Monday, every new season, every New Year...?



Does this resonate with you? It will for many people!




Check out my latest Workshop Wednesday video in which I discuss how the mismatch between your goals and your actions are blocking you from your results. The more you understand about the behind-the-scenes stuff happening in our brain and with our mindset, the more you will be able to take the wheel and make the lifestyle upgrades you have been trying to make.




XO,
Tara




P.S. January 1-on-1 coaching spots are filled, but I will have a few spots opening in February. If you are interested and ready to commit to a complete health, nutrition, and fitness transformation, leave a comment or email me: Tara@TaraAllenHealth.com and I will send you my calendar so you can schedule yourself for a free call to chat. Never any sales pressure (I don't play like that), but we need to both be sure that it's the right fit before moving forward. ;-)



P.P.S. We all have goals! I've been working on tilted inversions, wrist mobility, handstands, etc. And guess what? I kinda suck! Sucking at something is awesome....so much room to improve. I'd love to hear what you suck at and see if it's something I can help with. 

When you screw up on your resolutions (and why it's not exactly when you think)

Hey guys,

The first week of 2020 is coming to a close already!

And for some of you, you've already given up on some of those life-changing resolutions you were so romantic about last week, am I right? Usually that happens when we've set too many goals at the same time or set one goal that was just a bit too unrealistic. 



But maybe you're not a resolution setter. Maybe you're like me - trying to use everyday to progress and challenge yourself to get better. Or maybe you are still going really strong on those goals!



Either way, you will find yourself saying at some point, "I screwed up." And here's what's important to know: You did NOT screw up at that point. But you're about to. Let me explain...



Check out my latest Workshop Wednesday video where I share why you did not screw up when you think...and how it's actually foreshadowing that you're likely on the path to actually screwing up. Of course I'm going to tell you how to turn around and NOT screw up, after all. 



I explain a bit about some of the content you can expect more of from me in 2020 in the beginning of the video. Make sure you're following me over on Facebook and Instagram to get all content. I post a lot inside my stories as well, so check those out if you need more healthy information + inspiration (with an occasional dose of cute kiddos). ;-)



I'm always happy to hear from YOU as well... anything in particular that you'd like me to cover this year? Hit 'reply' to this email and let me know. I've got a running list and plan to hit it all, if possible!




Happy New Year!!




XO,
Tara

Why the scale won't budge: weight plateaus and fluctuations explained

Weight fluctuations and plateaus explained...

I'm writing this blog with a child home (unexpectedly) from school and a full plate of work and other mom / house stuff going on. Besides client work, admin. tasks, and content (like this!) to create and schedule, I will be interviewed for an article in a certain newspaper today and am being asked if a photographer can come over today for a quick photoshoot. Um....if you don't mind a sick kid in my arms?!? Not the look you're going for?

Kidding....we're trying to reschedule. However, I'm telling YOU this because I speak a lot about less-than-ideal conditions and how the show must go on. Whether it's running a business or maintaining the level of fitness, nutrition, sleep, and self care that you aspire to, things will always pop up that can compromise your plans. How can you work with what you've got? How can you do at least a portion of what it is you committed to? Maybe you move your body for 5 minutes instead of the 45 you planned on today.


In my case, I look through my task list and start moving non-essential things to other times whenever possible. I will do what's necessary and appreciate the fact that I can tend to my daughter that's feeling a bit under the weather today. (We're actually snuggling on the couch as I type this. Thank goodness for light + mobile laptops!).


Anywayyyyy..... weight fluctuations! They happen to us all - even if you do not weigh yourself and you're unaware. Our weight is never stagnant. Any weight or fat loss journey is never linear. There are plateaus, spikes up, drops, etc. The most important thing to look at is the trend over time.

Important to note: I'm not a fan of anyone weighing themselves if it will at all impact your emotions. In other words, if weighing yourself will be anything more than simply data, I don't believe the scale is the best tool for you to track your progress. 


However, if you have ever noticed plateaus and or increases in your scale weight while you believed you were 'doing everything right', then you must watch my latest Workshop Wednesday video! I get into the 8 most common reasons this occurs. This will allow you to figure out what's going on the next time you notice a plateau or spike. Not only that, but it will (hopefully) prevent you from throwing in the towel in frustration next time around.


If you are on a fat loss journey and have 15 minutes to watch - or even just listen - to this video, it will be worth your while.



As always, I'm open to topic ideas to address in future videos, blogs, social media posts, and newsletters. Just leave me a comment below if there's something in particular you want to see me cover.


XO,
Tara


P.S. HAPPY HOLIDAYS! As a reminder, my healthified holiday desserts e-cookbook, Smart Cookie, is still available for purchase for ONE MORE WEEK before it gets pulled until next year. If you have any parties to host or head to in the next week and would like to make a quality, real-food version of a holiday treat, this recipe book would be perfect for you! It contains 42 gluten-free, dairy-free, refined sugar-free...and DELICIOUS...dessert recipes. Many are baked goods, but there are also stovetop, slow cooker, and NO BAKE options in case you want easy peasy.